Ena ke setho sa bohlokoa haholo sa nama ea nama ea khomo. Ho bonolo, e monate ebile e theko e tlaase ho e etsa. Le hoja ho na le mefuta e sa tšoaneng ea risepe ena ea setso, ho thata ho ntlafatsa molemo ona o motle le o tšelisang.
Bakeng sa tatso e monate, etsa sejana sena letsatsing pele u rera ho e sebeletsa.
Seo U tla se Hloka
- 3 lbs. ba se nang thuso
- chuck bohobe (khaola ka likotoana tse 2-cm)
- 3 tbsp. oli ea meroho
- 2 tsp. letsoai
- 1 tbsp. pepere e ncha
- 2 eiee e mosehla (khaola ka li-chunks tse 1)
- 1/4 phofo ea senoelo
- 3 cloves garlic (minced)
- 1 kopi ea veine e khubelu
- Likotlolo tse 3 tsa nama ea khomo
- 1/2 tsp. rosemary e omisitsoeng
- 1 leaf leaf
- 1/2 tsp. thyme e omisitsoeng
- Lihoete tse 4 (li qhibililoe 'me li khaola ka likhahla tse 1-intshi)
- 2 e sokela celery (khaola ka li-tranche tse 1-intshi)
- 3 khōlō russet litapole (peeled le khaola ka botebo)
- Hloekisa: Parsley e ncha
Kamoo U ka e Etsang
- Ka mocheso o mofuthu, eketsa oli ea limela ho pitsa e khōlō e boima (e nang le sekwahelo se tiileng).
- Ha e qala ho tsuba hanyenyane, eketsa nama ea khomo le e sootho haholo. Etsa joalo ka lihlopha ha ho hlokahala. Eketsa letsoai le pepere ha khomo ea khomo e sootho.
- Hang ha o soeufalitsoe, tlosa nama ea khomo ka khaba e slotted ka thōko.
- Eketsa lieiee 'me u phalle ka metsotso e ka bang 5, ho fihlela u nolofalitsoe.
- Fokotsa mocheso ho ea bohareng ba tlase, 'me u kenye phofo mme u phehele metsotso e 2 e tsosang hangata.
- Kenya konofolo mme u phehele metsotso e 1.
- Eketsa veine 'me u fane ka pan, u tšollele li-bits leha e le life tse sootho tse khomaretsoeng ka tlaase ho pan. Phofo e tla qala ho noa veine ha ho tluoa tabeng ea ho emisa.
- Veine e tsoelang pele ka metsotso e 5 ebe u eketsa moro, likhahla tsa bay, thyme, rosemary le khomo.
- Khutlisetsa monokotšoanyane, koahele 'me u phehe haholo ka nako e ka etsang hora e le' ngoe.
- Eketsa litapole, lihoete, le celery le simmer e koahetsoeng metsotso e meng e 30, kapa ho fihlela nama le meroho li le bonolo. Latsoang mme u fetole nako ea nako.
- Koala mocheso 'me u lule fatše metsotso e 15 pele u sebeletsa. Hlatsoa ka parsley e hloekileng haeba u lakatsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 401 |
| Total Fat | 17 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 101 mg |
| Sodium | 798 mg |
| Li-carbohydrate | 22 g |
| Fiber Fiber | 3 g |
| Liprotheine | 37 g |