Marmitako ke lebitso la Basque bakeng sa sejo sena sa tlhapi, e leng sejo se tloaelehileng se tloaelehileng karolong e ka leboea ea Spain, se bitsoang Basque Country , kapa El Pais Vasco . Litlhapi tsa tuna tse hloekileng, litapole, konofolo le eiee ke tsona tse ka sehloohong tse kenyang marmitako . Lijo tse ratoang ke motšoasi oa litlhapi, u tla hlokomela hore na ke hobane'ng ha e le sejo se tloaelehileng haholo, 'me se phethahetse mantsiboeeng a mariha a hoetla le mariha.
Seo U tla se Hloka
- 3 pepere (omisitsoeng e khubelu pimientos choriceros)
- 1 eiee e khōlō (e tšoeu kapa e mosehla)
- 1 pepere e khōlō ea bell (e tala)
- 2 clove
- konofole
- 2-3 tbsp.
- oli ea mohloaare
- 2 lbs./1 kg. litapole
- 1 lb./.5 kg.
- tuna (e ncha)
- Likopi tse 4/32 oz. metsi (kapa
- tlhapi ea tlhapi )
- Letsoai, pepere ho latsoa
- O ikhethela: o khethiloe
- parsley
Kamoo U ka e Etsang
- Tšela metsi ka lero le lenyenyane la mongobo le mocheso o phahameng. Tlosa mofuteng pele ho metsi a metsi.
- Beha pelepele tse omisitsoeng tse khubelu ka lero la sauce, ho etsa bonnete ba hore li koahetsoe ke metsi. Lumella pelepele ho soa ka metsing ho khutlisa metsi.
- Khaba ka ho tšela onion, pepere, le konofolo. Tšela oli ea mohloaare ka pitsa e kholo kapa casserole e tebileng, e pharaletseng. Eketsa meroho e entsoeng 'me u phalle ho fihlela onion e fetoloa.
- Ha meroho e ntse e pheha, litapole tsa peel le ho khaola ka lik'hilograma (hoo e ka bang lisenthimithara tse 1,4 kapa cm). Eketsa litapole ho meroho le ho hlohlelletsa, ho roala litapole. Pheha metsotso e 1-2.
- Eketsa metsi a lekaneng ho koahela meroho. Ema ka tlase ho fihlela litapole li qala ho kokobetsa.
- Ha meroho e ntse e pheha, tlosa pelepele e khubelu metsing 'me u tšolle metsi a mangata. Hlahloba ka hloko letlalo ka letlalo ho sebelisa teaspoon. Kenya pepere ho pitsa mme u hlohlelletse ho kopanya ka botlalo.
- Hlatsoa le tuna e ommeng. Tlosa letlalo leha e le lefe, 'me u khaola likotoana ka 2-2.5 cm.
- Kenya tuna ho ea pitsa le letsoai ho latsoa. Koahela ka bolokolohi 'me u lumelle ho emisa metsotso e 5-10 ho fihlela tuna e pheha.
- Fafatsa le parsley e khethiloeng haeba ho le joalo. Sebeletsa chesang le tsamaea le bohobe bo monate .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 613 |
| Total Fat | 19 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 59 mg |
| Sodium | 879 mg |
| Li-carbohydrate | 66 g |
| Fiber Fiber | 8 g |
| Liprotheine | 48 g |