Harese ke lijo-thollo tseo hangata li hlahang li-stew, ka lebaka la ho tiea ha eona le tlhaho ea tlhaho e alima moro. Hangata li kopane le nama ea likhomo bakeng sa Sekhomo sa Likhoofolo le Barley Stew , empa ho tlosa protheine ea setso bakeng sa shrimp ho fana ka leseli, empa e sa ntse e le khetho e khotsofatsang. Litapole tse monate li eketsa 'mele le botsoako,' me tekanyo e ntle ea konofolo e boloka lintho tse monate. Fresh shrimp, spinach e tala e khanyang le lemon li kenngoa motsotso oa ho qetela e le hore li se ke tsa feta. Ke sejo se monate haholo se nang le 'mele o ngata, se etsang sopho ea linako tsohle. Sebeletsa ka salate le bohobe bo monate ho etsa hore e be lijo tse monate.
Ha re reka harese bakeng sa risepe ena, re khothalletsa hore re batle mefuta e sa tšoaneng. E pheha ka nako e fokolang, e thibela lisebelisoa tse ling hore li se ke tsa fetoha bohobe, 'me li na le sebopeho se setle, eseng se seholo haholo. Laduma!
Seo U tla se Hloka
- 1 tablespoon oli ea mohloaare
- 1 e nyenyane e oiee (e hlahisitsoeng)
- 2 merobo ea celery (e hlalositsoeng)
- 1 rantipole e khōlō (e hlahisitsoeng)
- 4 garlic cloves (minced)
- Litapole tse lekaneng tse 1 tse nang le litapole (tse betliloeng le tse nyenyane)
- 1 khase harese ea harese
- Likopi tse 5 kana moro
- Letsoai le pepere
- 3/4 lik'hilograma tse nyane (shrimp e tala, e phunyeletsoeng)
- Likopi tse 3 tse ncha spinach (e tletse)
- 1 lemon (e entsoeng le e jiced)
Kamoo U ka e Etsang
- Etsa pitsa e kholo, e boima-tlaase ka mocheso o mofuthu. Hang ha o chesa, eketsa oli e lateloa ke onion, celery, karoti le konofolo. Sauté ka metsotso e meraro.
- Eketsa litapole, harese le moro oa khoho, 'me u tsoele pele. Nako le letsoai le pepere mme u tlise ho pheha. Fokotsa ho emela le ho koahela. Pheha ka metsotso e ka bang 20, kapa ho fihlela harese e le bonolo.
- Eketsa shrimp, spinach, lero la lemone le sehlaha. Khutlisetsa sebopeho, sekoahelo ebe o tima mocheso.
- Lumella metsotso e 5 'me u sebeletse.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 409 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 170 mg |
| Sodium | 1,481 mg |
| Li-carbohydrate | 61 g |
| Fiber Fiber | 11 g |
| Liprotheine | 33 g |