Recipe ea Meroho e Potlakileng le e Bonolo

Mokhoa ona o monate oa mefuta-futa o monate le o monate o bonolo ebile o hloka hore ho se ke ha e-ba le mokhoa o rarahaneng oa ho khaola . Lebese le monate le monate le chesang le sebelisoa ho marinate meroho, 'me ka matsatsi a seng makae feela meroho ea hau e nkiloeng ka potlako le e bonolo e loketse ho thabela!

Seo U tla se Hloka

• 1/2 khoele ea thollo e tala (likhahla li khaotsoe)
• 1/2 lik'hilograma tsa linaoa tse mosehla (lipheletso tse khaotsoe)
• Lihoete tse 2 tse khōlō (tse phunyeletsoeng, tse bophahamo ba bolelele ba lisenthimithara tse 4)
• 2 pepere e khubelu ea bell (khaola ka li-stick tse 1/2-cm)
• 1 hlooho ea li-cauliflower (khaola ka li-florets tse 2-inch)
• 6 garlic cloves (e qhibilihantsoe, e setseng ka ho feletseng)
• Lik'hilograne tse 1/2 tsa asene
• 1 senoelo sa tsoekere
• 1 tablespoon letsoai kosher
• Likopi tse 4 metsi
• 1 teaspoon peo ea coriander eohle
• 2 bay leaves
• 1 teaspoon peppercorns eohle e ntšo
• Likopi tse 4 metsi
• Ho ikhethela: pinch ea pepere e khubelu

Kamoo U ka e Etsang

1. Eketsa meroho eohle e hahiloeng, ntle le konofolo, ho kenngoa ka sekotlolo se seholo sa tšepe se kopanyang sesebelisoa kapa sesebelisoa (se tlameha ho entsoe ka tšepe e sa sebetsang hantle).
2. Kopanya mefuta eohle ea lisebelisuoa tse nang le sekoahelo se seholo (e seng ea ts'oaetso), 'me u tlise pheha e phehelang holim'a mocheso o phahameng.
3. Ka tšela metsi a phehile ka meroho, 'me u etse bonnete ba hore metsoako eohle e kenngoa ka hare ho metsi ka ho sebelisa lipoleiti tse ling tse khōlō kapa likhalase tse tlas'a metsi.

1. Ha meroho e pholile ka ho feletseng mocheso oa motlakase, phuthela ka thata ka phuthehong ea polasetiki (tlohela lipoleiti tse nang le setsing, kahoo meroho e lule e le tlas'a metsi a khethiloeng).
2. Kamor'a matsatsi a mabeli ka refrigerating, meroho e khethiloeng e ka tlosoa ka metsi mme e sebelisoa. Ba tla boloka matsatsi a ka bang 5 a tebisitsoe metsing.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	215
Total Fat	1 g
Fat Satated	0 g
Fat Unsaturated	0 g
Cholesterol	0 mg
Sodium	623 mg
Li-carbohydrate	44 g
Fiber Fiber	8 g
Liprotheine	8 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)