Sefate sa palever ke lekhasi le leng le le leng la Ghana le tala, leo hangata le nang le motsoako oa nama le litlhapi tse omisitsoeng, pheha ka pitseng e le 'ngoe hammoho le meroho e tala e tala e kang makhasi a taro, sipinake kapa makhasi a amaranth (callaloo). Mobu oa melon melomo e boetse e eketsoa. Peo ena e tsejoa e le ho ts'ehetsa Ghana kapa mohlala ho Nigeria. Lisebelisoa tsena tsohle li kopane ho fana ka monate ona ka tsela e sa tšoaneng.
Seo U tla se Hloka
- 1 lik'hilograma tse likete tsa rump steak e khaotsoe ka lik'hilograma tse 1-cm
- Tablespole tse peli ho isa ho tse tharo tsa oli ea palema
- Onion e le 1
- 3 cloves ea konofolo
- 1 ginger e nang le seatla se bulehileng, e ntle
- Tamati e butsoitseng 4 ho isa ho e 5, e sithabelitsoeng kapa e khethiloeng
- 1 pesa pepere ea bonnet
- 1/2 senoelo sa peō ea melon e bohloko
- 1/2 senoelo sa li-anchovies tse letsoai tse omisitsoeng kapa crayfish (khetho)
- 1 pile e entsoeng sipinake e serame kapa makotikoting
- callaloo
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
1. Khaola li-eiee, khaola konofolo le grate ea meroho e ncha. Beha pitsa ea hau ka holim'a setofo, eketsa litepisi tse 1 ho ea ho 2 tsa oli ea palema ka pan 'me u tšela onion, ginger le garlic.
2. Ha lieiee e qala ho sootho, eketsa steak e entsoeng ka majoe 'me u lumelle hore e be masootho ka metsotso e seng mekae feela.
3. Eketsa litamati tse khethiloeng le pepere ea bonnet. Bopelepele ba li-Scotch bo ka eketsa mocheso o mongata haholo haeba o batla ho o beha fatše, eketsa pepere ho e phetseng.
4. Nakong ena, kopanya halofo ea senoelo sa phofo ea mafura ka metsi, e lekaneng ho etsa pente. Beha ka thōko bakeng sa metsotso e seng mekae.
5. Kamora 'tamati e qala ho senya, metsotso e 5 ho isa ho e 7, tšela ka agushie paste ntle le ho susumetsa. Koahela phofu le ho emisa ka tlase ho fihlela mocheso o mofuthu ka metsotso e ka bang 20.
6. Bakeng sa ba iketselitseng 'me ba lakatsa ho sebelisa li-anchovies tse omisitsoeng, li kokotse metsing a futhumetseng ka metsotso e ka bang 10. Fula metsi, tšollela 'me u hlatsoe litlhapi. Ke ikemiselitse ho tlohela tlhahiso leha e le efe ea letsoai ka lebaka la letsoai le omisitsoeng.
* Haeba o sebedisa crayfish, hangata ha ho na letsoai mme o ka kenngoa ka ho toba setulong. Haeba u sa khone ho tšoasa litlhapi tse omehileng kapa crayfish, empa o tla rata ho pheta tatso ea sauce ea palaver, sena se ka finyelloa ka ho eketsa li-anchovies tse nang le makotikoti.
7. Kamora metsotso e 20, senola pitsa. U tla lemoha hore tsoekere e phehile 'me e thehile kaka e tiileng e tšoanang le ea linaoa kapa tofu. U ka 'na ua senya sena ka thōko' me ua hlohlelletsa sejoeng.
8. Eketsa litlhapi, o lateloa ke sipinake mme u lumelle ho emisa metsotso e 10.
9. Sheba ho noa pele u sebeletsa. Sejo sena se ka thabela le raese kapa karolo e tloaelehileng ea majoe a phehiloeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 253 |
| Total Fat | 7 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 80 mg |
| Sodium | 168 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 3 g |
| Liprotheine | 33 g |