Nakoana feela ea ho khaola, 'me risepe ena e babatsehang e loketse ho pheha . E pheha letsatsi lohle ha u ntse u le hōle, kahoo ho loketse hore lelapa le sebetsang. Sopho ena e monate ha se sopho e ntle ka ho fetisisa sepakapakeng, ka ho lekaneng, empa tatso le mokhoa o ke ke oa otloa. Lijo tse chesang haholo, haholo-holo tse entsoeng ka moapehi ea liehang, ke tse ntle ka ho fetisisa ha ho batang le lehloa ka ntle.
Ho arola lierekisi, ho fapana le mefuta e meng ea linaoa tse kang linaoa tse ntšo kapa linaoa tsa liphio, ha ho hlokahale hore li soaked pele u pheha. Tšoaea feela holim'a lierekisi mme u tlose likotoana tsohle tsa mobu, majoe a manyenyane le lithupa. Hopola hore lierekisi tse arohaneng ke lihlahisoa tse tala, mme li ka ba le tšilafalo e itseng.
Hopola hore lisebelisuoa tse nang le li-acidic li ka thibela lierekisi tse arohaneng le limela tse ling ho theola. U se ke ua eketsa lihlahisoa tsa langa le le lej kapa asene kapa asene ho ena kapa lierekisi li ke ke tsa nolofatsa hantle. Etsa bonnete ba hore lierekisi tsa hau ha li tsofetse. Reka betch e ncha bakeng sa risepe ena. Nako e telele ea ho pheha ea risepe ena e bolela hore lierekisi li tla pheha haholo, 'me tse ling li tla arohana ebe li thibela sopho.
Sebeletsa sopho ena e futhumatsang le e monate le batho ba bang ba cheese , setala se tala, kapa salate e ncha ea litholoana bakeng sa lijo tse monate bosiu bo batang.
Seo U tla se Hloka
- Likopi tse 2 ham (likoti, li phehiloe ka botlalo)
- Likopi tsa 1-1 / 2 tse omeletseng likheo tse arotsoe (tse hlophisitsoeng)
- 1 eiee e kholo (e entsoeng)
- 3 cloves garlic (minced)
- 4 e sokela celery (e entsoeng)
- 1/2 senoelo sa makhasi a celery (a qhibililoe)
- Lihoete tse 3 tse khōlō (tse peeletsoeng le tse lesupi)
- 2 tablespoons a hloekileng parsley (minced)
- 1 teaspoon e omisitsoeng thyme makhasi
- 1/4 pepere ea pepere
- 1/2 teaspoon letsoai
- 4 dikopi tsa moro moro
- Likopi tse 2 metsi
Kamoo U ka e Etsang
- Senya sepheo sa 4 ho ea ho se 6 sa sesebelisuoa se chesang se nang le ho pheha.
- Kopana le ham, arola li-peas, onion, konofolo, celery, makhasi a celery, lihoete, parsley, thyme, pepere, letsoai, moro oa mokuli, le metsi ka mokokotlong o lokiselitsoeng le ho hlohlelletsa ho kopanya.
- Koahela mokoki ea liehang ebe o pheha ka tlaase ho lihora tse 10-12 kapa holimo ka lihora tse 4-5. Nakoana pele u sebeletsa ho sebelisa masher ea litapole ho senya tse ling tsa lierekisi ka sopho bakeng sa ts'ebetso e feteletseng haeba e lakatsa.
Tlhokomeliso: Ho arola lierekisi ho lokela ho nolofatsa hantle nakong ena ea ho pheha. Ha ho hlokahale hore ho be le li-presoaking. Haeba dierekisi tsa hao tse arohaneng li le thata ka mor'a nako ena ea ho pheha, ho na le phoso ka lierekisi kapa ka metsi a hau. Haeba lierekisi li se li tsofetse ebile li omisitsoe li ke ke tsa fokotsa. 'Me haeba metsi ao u a sebelisang ho etsa sopho e thata ho na le liminerale tse ngata tse qhibilihang tse ka thibelang lierekisi ho fokotsa. Sebelisa metsi a libotlolo haeba ho joalo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 109 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 3 mg |
| Sodium | 579 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 4 g |
| Liprotheine | 7 g |