Sejoa sa Konyana se tšolotsoeng

Lelapa la hau le tla rata litlolo tse ts'oanang le likheo tsa phomolo ea konyana e bonolo. Ginger, sinamone, le komine e kopantsoe lijong tse nang le tomate, konofolo le lero la lemone.

Haeba u khetha ho sebelisa moapehi ea liehang, sheba lintlha le liphetoho tse ka tlaase ho recipe.

Sebeletsa phofshoana ena ea konyana le raese e chesang e phehiloeng, mokokotlo kapa motsoala oa sethopo, hammoho le salate e lahliloeng.

Seo U tla se Hloka

• 1 1/2 ho ea bobeli lik'hilograma tse se nang bonase (kapa konyana ea lehlaka)
• 1/2 teaspoon letsoai la kosher (kapa ho latsoa)
• 1/4 teaspoon fatše pepere e ntšo
• 1/4 senoelo se phofo se nang le morero
• 1 tablespoon oli ea mohloaare
• 1 eiee e bohareng (e khaotsoe)
• 2 cloves konofolo (minced)
• 1/2 teaspoon fatše kutu
• 1/2 teaspoon motsoako oa ginger
• 1/4 teaspoon fatamente ea sinamone
• setopo se nang le mongobo o motšo o motsoako
• 1 rantipole e bohareng (e hlajoe, e hlajoe)
• 1 (14.5-ounce) e na le tomate (ka lero la metsi, la diced)
• 1 kopi ea khoho
• Juice ea 1/2 lemon

Kamoo U ka e Etsang

1. Fokotsa mafura leha e le afe a konyana le ho e khaola ka likotoana. Fafatsa ka letsoai le pepere ebe o tšela ka phofo.
2. Pepu ea 1 ea oli ea mohloaare-kapa oli ea meroho-setoeng sa Madache kapa sekoaho se seholo ka mocheso o mofuthu. Kenya likaroloana tsa konyana le li-onion tse khethiloeng. Pheha konyana ho fihlela e le mongobo ka mahlakoreng 'ohle, e tsosang hangata.
3. Kenya onion 'me u phehe, u hlohlelletse, ka metsotso e ka bang 5 nako e telele, kapa ho fihlela oiee e fetoha.

1. Kenya konofolo 'me u phehe, u hlohlelletse, e le metsotso e le' ngoe e telele.
2. Eketsa lisebelisoa tse setseng mme u tlise pheha.
3. Fokotsa mocheso, koahela, 'me u bososele ka hora e le' ngoe, ho fihlela konyana e le bonolo.
4. Sebeletsa ka raese e chesitsoeng e chesang, e sila kapa polenta, kapa motsoal'ae, kapa u sebelise li-noodle tse chesang kapa litapole tse chesang.

Litlhahiso le Phapang

• Eketsa litapole tse entsoeng ka litlolo tse ka bang halofo ho nako ea ho lla.
• E le hore u fetohele ho ea pheha, u latele mehato e 5 ea pele ebe u fetisetsa ho moapehi ea liehang. Koahela 'me u phehe MOLEMO ka lihora tse ka bang 5 ho isa ho tse 7. Kapa, ​​pheha ho HIGH ka lihora tse ka bang 4.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	527
Total Fat	30 g
Fat Satated	12 g
Fat Unsaturated	13 g
Cholesterol	124 mg
Sodium	633 mg
Li-carbohydrate	26 g
Fiber Fiber	4 g
Liprotheine	37 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.)