Lihlahisoa tse peli tse omisitsoeng le tse ncha tsa Provencal li eketsa litamati tse tangy ka sopho ena e ntle haholo. Rice e phehiloeng ka ho toba meroaneng ea meroho e fana ka starchiness e lekaneng ho thibela ho tsitsisa. Sebeletsa thupelo ena ea pele ka veine e khubelu ea asiti.
Seo U tla se Hloka
- 3 tablespoons oli ea mohloaare
- Liiee tse 2 tse khethiloeng)
- 1 rantipole (diced)
- 1 stalk celery (e entsoeng)
- 3 cloves konofolo (khatello)
- 2 di-teaspoon tse peli tsa orange
- ½ teaspoon thyme (omisitsoeng)
- ½ teaspoon peo ea fennel (e sithabetseng)
- Tablespoons tse 2 tsa tamati
- Likopi tse 3 metsi
- 1 oz 28 e ka ja tomate (e nyenyane)
- Likopi tse 1½ tsa khoho (kapa lihlahisoa tsa meroho)
- ½ teaspoon letsoai
- ¼ teaspoon pepere e ntšo
- 1 teaspoon tsoekere
- ¼ senoelo se tšoeu raese
- 1 tablespoon parsley (e ncha, e qhibililoe)
- 2 tablespoons basil (e ncha, e qhibililoe)
Kamoo U ka e Etsang
Ka sekoahelo se seholo holim'a mocheso o mofuthu, salisa eiee, rantipole, celery, konofolo, khase ea orange, thyme le peo ea fennel metsotso e 5, ho fihlela meroho e qala ho ba bonolo. Add phaati ea tamati le metsi, whisking ho fihlela pasate ea tomate e kenyelletsoe ka botlalo. Hlohlelletsa litamati, makoti kapa limela tsa meroho, letsoai, pepere, tsoekere le raese. Ema ka metsotso e 15-20, ho fihlela raese e le bonolo. Hlohlelletsa parsley le Basil mme u sebeletse chesang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 145 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 67 mg |
| Li-carbohydrate | 22 g |
| Fiber Fiber | 4 g |
| Liprotheine | 4 g |