Shrimp le Okra le Tomate le Rice

Kopano ena ea okra, shrimp le tamati e latsoa haholo ka raese e phehiloeng. Ke tsela e ntle ea ho thabela okra e ncha.

Seo U tla se Hloka

• 12 ho isa ho 16 orase okra (e hloekisitsoeng, e hlatsoitsoe, e tšosoe)
• 3 tablespoons oli ea mohloaare
• 3 tablespoons botoro
• 1 e onion e bohareng (e khethiloeng ka majoe)
• 1 pepere e tala e tala (peō le ho qhibiliha ka majoe)
• 4, tomate e khōlō (e peeled, seeded, le e entsoe)
• 1/2 senoelo veine e tšoeu (e omileng)
• 2 tablespoons lero la lemone
• 1 ho ea ho 2 tablespoons parsley (e qhibilihuoa ka holimo)
• Teaspoon e 1 ea Cajun seasoning (kapa motsoako oa kreole)
• letsoai ho latsoa
• pepere e ntšo ho latsoa
• 1 ho ea ho 1 lik'hilograma tse 2 tsa shrimp (e hlajoe le ho tlosoa)
• Ho ikopanya ka khetho: raese e phehiloeng

Kamoo U ka e Etsang

1. Hala oli le botoro ka skillet e kholo ho fihlela botoro e qhibiliha.
2. Kenya onion le bell pepere; ho akhoa ho apara ka tsela e ts'oanang.
3. Hlohlelletsa okra mme u phehele ka mocheso o mofubelu ho fihlela onion e fetoloha.
4. Kenya tomate, veine, lero la lemone, parsley le Creole seasonings.
5. Ho omisa, ho susumetsa ka linako tse ling, ho fihlela litamati li kokobetsa. Latsoang 'me u kenye letsoai le pepere, kamoo ho hlokahalang.
6. Eketsa shrimp 'me u tsoele pele u pheha metsotso e 3 ho ea ho e 4, kapa ho fihlela shrimp e fetoha pinki le opaque.

1. Sebeletsa ka raese e chesitsoeng e chesang, haeba e lakatsa.

U ka 'na ua U rata

Okra le Sopho ea Tomate

Okra e haelitsoeng le Liieee

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	411
Total Fat	21 g
Fat Satated	7 g
Fat Unsaturated	10 g
Cholesterol	306 mg
Sodium	841 mg
Li-carbohydrate	17 g
Fiber Fiber	5 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.)