Ts'ebetso ena ea raese e sootho le linate li sebetsa hantle joaloka sejana se lehlakoreng, 'me se na le pelo e lekaneng ea ho iphelisa e le setsi sa boipheliso sa lijo haeba u se u le lijo tsa mantsiboea tse bonolo. Ho sa tsotellehe hore na boemo ke bofe, Nut Rice Pilaf ena e tsamaea ka mokhoa o phethahetseng ka salate e tala e nonneng .
Tlhokomeliso e le 'ngoe: ela hloko haholo nakong ea mohato oa 2: linate li ka tsoa ho chesoa le ho monate ho chesoa le ho nyonyeha haeba u sa ele hloko. Li shebe, li ba susumetse haholo, 'me u itokisetse ho eketsa linoko le raese haeba lintho li qala ho tsamaea ka potlako ho feta tseo u neng u li lebeletse.
Seo U tla se Hloka
- 1 onion kapa 4
- shallots
- 3 garlic cloves
- 1 khase ea linate, motsoako oa lialmonde, pistachios, walnuts le linate tsa phaene li monate
- 2 tablespoons oli e le mohloaare e sa lekaneng oli
- 1/2 teaspoon letsoai le letle la letsoai
- 1 teaspoon fatše coriander
- 1/2 teaspoon fatše kutu
- 1/2 teaspoon pepere e ncha e mongobo
- Kopi e le 'ngoe ea lijo-thollo tse telele tsa raese kapa raese e le putsoa
- 1 senoelo se omeletseng veine e tšoeu
- Likotlolo tse 2 1/2 tsa meroho kapa
- moro oa kana
- Ho ikhethela: lekhasi la lekhasi la parsley, hammoho le makhasi a feletseng bakeng sa ho khabisa
Kamoo U ka e Etsang
- Litlhapiso tsa pele: Peel le ka khauta li tšela litee tse onion kapa shallots. Ebola 'me u fokotse konofolo. Etsa hore u tšabe linate. Hlalosa manyolo ka sekotlolo se senyenyane e le hore ba se ba loketse ho eketsa. Hlahloba veine le moro. Fokotsa parsley.
- Etsa phoka e khōlō kapa ea saute e nang le sekwahelo se thata-thata holim'a mocheso o phahameng. Eketsa oli ea mohloaare, otla pan ho e apesa ka oli, 'me ha oli e chesa (e tla tsitsa), eketsa onion le letsoai. Pheha, e tsosang hangata ho fihlela onion e bonolo, hoo e ka bang metsotso e meraro.
- Eketsa mocheso holimo ebe o eketsa linate. Pheha, e tsosang kamehla, ho fihlela linate li qala ho tlōla. Liieee li tla soabisa, tse ntle; haeba li qala ho chesa kapa char hangata li fokotsa mocheso ebe li fallela mehatong e latelang.
- Kenya konofolo 'me u phehe ho fihlela monko o monate, metsotso e ka bang 30.
- Fula ka coriander, komine le pepere. Cook, susumetsang maikutlo, ho fihlela monko o monate, metsotso e ka bang 30.
- Eketsa raese mme u hlohlelletse ho kopanya - raese e lokela ho koahetsoa ka oli le eiee.
- Tšela veine 'me u phehe, u hlohlelletse, ho fihlela raese e ka kena ka ho feletseng veine, hoo e ka bang metsotso e 2.
- Butle-butle tšela moro mme u tlise ho pheha. Koahela, fokotsa mocheso ho tlaase, 'me u phehe ho fihlela raese e loma, ka metsotso e 50.
- Fluff ea pilaf e nang le fereko. Kenya letsoai ho latsoa, ha ho hlokahala. Hlohlelletsa ka parsley ea minced le ho khabisa ka makhasi a feletseng, haeba u rata.
Sebeletsa raese pilaf e futhumetseng kapa e futhumetseng (mefuta e mengata ea mocheso mona e etsa hore e be khetho e ntle ea li-buffets).
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 242 |
| Total Fat | 14 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 376 mg |
| Li-carbohydrate | 21 g |
| Fiber Fiber | 2 g |
| Liprotheine | 6 g |