Ha poone e monate le lierekisi tse monate li le ka nako e le 'ngoe, ke etsa pilaf ena moo monate oa tsona o nang le mafahla o ka khanya. Hape, mebala ena e ntle haholo khahlanong le raese!
Seo U tla se Hloka
- 2 Tablespoons botoro kapa oli
- 1 kopi e tšoeu raese
- Likopi tse 2 moro (khoho kapa meroho)
- 2 litsebe
- poone e monate
- 1/2 lik'hilograma tse ncha tsa serapeng (li-pods)
- Letsoai le haufinyane
- pepere fatše ho latsoa
Kamoo U ka e Etsang
- Hlakisa botoro kapa oli holim'a mocheso o mofuthu o moholo ka sekotlolo se ka hare. Eketsa raese 'me u phehe, u hlohlelletse, ho fihlela lijo tsa raese li koahetsoe ka ho feletseng' me li shebahala hantle.
- Eketsa moro, tlisa ho pheha, ho koahela pan, ho fokotsa mocheso ho hlahisa metsi, 'me u phehe-u se ke ua khathatseha ka ho feletseng, ka botebo, u se ke ua phahamisa sekoahelo! - ka metsotso e 15.
- Le ha raese e pheha, khaola linonyana tsa lijo-thollo ho li-cobs : Husk poone, ho tlosa lintlheng tsohle tse tlase tlas'a marang, hape. Ho sebetsa le cob e ka nako e le 'ngoe, beha e le' ngoe, e theohele fatše, ka sekotlolo se seholo. Tšoara kobo ka qetellong mme u sebelise thipa e bohale ho fokotsa sekotlolo ho ea tlhōrōng, ho tlohela maqhubu a oela ka sekotlolo ha a felisoa. Haeba u kopana le thibelo ka thipa, u ka 'na ua itšeha haholo' me u fumana likotoana tse thata tsa cob tse khomaretsoeng ka maqeba.
- Kamora 'me u khaola linotši tsa poone, kopa lierekisi ka sekotlolo se le seng (u lokela ho ba le likhase tse peli tsa likotlolo).
- Ka potlako tlosa sekwahelo ho tloha raese ha metsotso e 15 e nyoloha, eketsa lintja tsa poone le lierekisi, 'me kapele o koahele hape. Ha ho hlokahale ho hlohlelletsa pele-tlohela hore poone le lierekisi li lule holim'a raese bakeng sa hona joale.
- Lumella ho pheha, ho sa tsitsisehe, bakeng sa metsotso e meng e 5.
- Tlosa sekwahelo 'me u fefe raese ka fereko ha u ntse u kopanya poone le lierekisi, e leng ho tla lula e le holimo, ho ea ho raese. Kenya letsoai le pepere ho latsoa. Sebeletsa chesang.
Litlhaloso / Liphetoho:
- Lahlela ka metsotsoana e nyane ea litlama tse kang li-parsley, koena, dill, kapa chervil qetellong ha u hlohlelletsa ntho e 'ngoe le e' ngoe-mocheso o tla khaotsa ho ba fa hantle.
- Susumelletsa likhaba tse seng kae tse hlahisitsoeng ka creme fraiche pele u sebeletsa ho eketsa leruo le monate.
- Sebelisa linaoa tse nyenyane haholo (li-double shelled) linaoa ho e-na le lierekisi.
- Hlatsoa ka ho fafatsa cheese e tsoetseng pele ea grated e kang Parmesan kapa pecorino.
- Etsa likhahla tse khabisitsoeng le tse fokolang tsa konofolo kapa li-shallot, kapa stalk kapa tola ea khase e tala e khaotsoeng ka botoro pele e eketsa raese mohato oa 1.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 361 |
| Total Fat | 7 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 15 mg |
| Sodium | 444 mg |
| Li-carbohydrate | 65 g |
| Fiber Fiber | 6 g |
| Liprotheine | 11 g |