Veracruz ke e 'ngoe ea libaka tsa pele tseo Maaspanishe a lulang Mexico ka tsona' me seo se totobetse tšusumetsong e monate ea Mediterranean lijong tsa setso. Veracruz e na le lebōpo le lelelele le lebōpo la leoatle le ratoa haholo.
Seo U tla se Hloka
- 2 tablespoons ea oli ea mohloaare, arotsoe
- halofo ea eiee e le 'ngoe, e qhibililoe ebile e khethiloe
- Li-clove tse 2 tsa konofolo, li qhibililoe le ho khethoa
- 4, tomate e kholo, e qhibililoe
- 2
- li-chiles tse tala , tse halikiloeng le tse khethiloeng
- 1 teaspoon letsoai
- 1 leaf leaf
- 1 teaspoon e omisitsoeng oregano
- 12 e kholo
- mehloaare e tala , khaola ka halofo
- 2 tablespoons green capers
- 4 likotoana tse ncha,
- tlhapi e tšoeu
Kamoo U ka e Etsang
- Koalakose e le 'ngoe ea oli ea mohloaare ka lero le leholo.
- E chese holim'a mofuthu-mocheso o phahameng 'me u kene lieiee.
- Etsa liieee ho fihlela li fetoha metsotso e ka bang 2.
- Fokotsa mocheso ho ea bohareng le ho eketsa konofolo.
- Kenya litamati le li-chiles tse tala 'me u tsoele pele ho tsosa le ho li pheha.
- Fokotsa mocheso hape ho ea bohareng ba tlaase 'me u kenye metsoako e setseng, ntle le litlhapi. Lemela mongobo ka metsotso e 10-15.
- Ha mongobo o ntse o lla, chesa e 'ngoe holim'a mocheso o mofuthu' me o khumse fatše le sopho e le 'ngoe e setseng ea oli ea mohloaare .
- Beha litlhapi ka pan 'me nako e nyane e behe ka letsoai le letsoai le pepere. Pheha metsotso e 3-6 ka lehlakoreng le leng, kapa ho fihlela e pheha.
- Nako ea ho pheha e tla fapana ho itšetlehile ka hore na ho khethoa ha litlhapi ho tletse joang. Ha litlhapi le mongobo li se li loketse, tšela ntlha ea litlhapi ka poleiti le holimo ka 1/4 ea mongobo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 174 |
| Total Fat | 8 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 241 mg |
| Li-carbohydrate | 26 g |
| Fiber Fiber | 4 g |
| Liprotheine | 4 g |