Haeba u motsoalle oa sejo se tloaelehileng sa Mefuta ea lijo tsa hoseng, li- rancheros tsa huevos , ka linako tse ling li bitsoa Mahepanishe mahe a pelekatori, joale mohlomong u thabela hape shakshuka. Lijana tse peli li thehiloe mahe a koetsoeng kapa a apehileng ka mongobo oa langa le le lej, ho sa tsotellehe lijalo tse fapaneng tse fapaneng. Phetolelo ea Mexico ea sauce e monate, athe ka tloaelo shakshuka e tloaetse ho sebelisa komine e monate, empa e se chesang. Mefuta e meng e tloaelehileng ea limela ke eiee, konofolo le pelepele.
Empa, joalo ka lijana tse ngata tsa merabe, ho na le mefuta e sa tšoaneng. Feela ho fetola meroho le litlama 'me u tla ba le sejana se secha le se ikhethang!
Green shakshuka - joalo ka se boletsoeng mona - e ka bolela ho kenngoa ha mofuta ofe kapa ofe oa meroho e tala, empa sipinake mohlomong e tumme haholo. U ka e etsa hore e be tala ka botlalo ka ho tlohela mongobo oa langa le le lej. Kapa, sebelisa recipe e ka tlaase ho kenyelletsa ka bobeli bakeng sa lijo tsa hoseng tse tsitsitseng, tse monate le tse phetseng hantle.
Seo U tla se Hloka
- 1 tablespoon oli ea mohloaare
- 1 eiee e khōlō (e hlabiloeng le e hlakiloeng)
- 2 cloves konofolo (peeled le khabeloa minced)
- 1 tablespoon unsalted botoro
- 1 tablespoon phofo eohle
- 3/4 senoelo sa lebese
- 1/4 senoelo sa tomate sauce
- 1/2 teaspoon fatše kutu
- 1/4 teaspoon pepere e ntšo
- 1/2 teaspoon letsoai (kapa ho latsoa)
- 1 tšela letsoai leoatleng (bakeng sa ho tlatsa)
- Ho ikhethela: 1 pinch pepere e khubelu ea pepere (bakeng sa topping)
- Likotlolo tse 3 makhasi a sesepa
- Mahe a mane
Kamoo U ka e Etsang
- Kenya phapone e le 1 ea oli ea mohloaare hammoho le eiee e diced ho skillet e kholo kapa pan ea tšepe. Pheha ka mocheso o mofuthu ka metsotso e ka bang 10 kapa ho fihlela liiee li fetoha. Kenya konofolo ea minced 'me u tsoele pele u pheha ka metsotso e meng e 1.
- Pusisa meroho ho ea ka lehlakoreng la pan 'me u qhibilihe setpopo e 1 ea botoro bohareng ba pan. Whisk ka thispone ea phofo eohle ho fihlela e koahetsoe ka botoro. Butle-butle ka hare ho lebese ebe u hlohlelletsa mongobo oa tomate, komine ea fatše, pepere e ntšo le letsoai.
- Susumelletsa makhasi a sesepa 'me u tsoele pele u pheha bakeng sa metsotso e' meli, u hlohlelletsa khafetsa, ho fihlela spinach e qala ho batla.
- Tlhokomeliso: Hona joale u ka arola motsoako ka liphaephe ka bomong 'me u tsoele pele ka ho pheha kapa u li behele ka thōko ho fihlela u itokiselitse mahe.
- Tlatsa pho ka mong le e mong ka metsoako e lekanang ea onion le spinach 'me u etse liliba tse peli tse nyenyane bohareng ba setu ka' ngoe. Kenya mahe a mabeli ka har'a liliba 'me u hlokomele hore u se ke ua senya li-yolks. Ho bonolo ho qhelela lehe le leng le le leng ka sekotlolo se senyenyane ebe o fetisetsa motsoako oa spinach.
- Koahela pampiri e 'ngoe' me u tsoele pele u pheha ka holim'a setofo ka metsotso e ka bang 10 kapa ho fihlela mahe a behiloe ho uena. O ka boela oa etsa sena, o senotsoe, ka koloi ea 375, empa mohlomong u tla hloka metsotso e meng e 5 ho bahalaleli ba lokelang ho e beha.
- Fafatsa mahe a phehiloeng ka letamo la letsoai la leoatle le nang le melatsoana le phofo e khubelu ea pepere, haeba e lakatsa. Sebeletsa ka bohobe bo boima kapa liphaephe tse futhumetseng tsa pita kapa bohobe ba Naam.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 778 |
| Total Fat | 38 g |
| Fat Satated | 14 g |
| Fat Unsaturated | 16 g |
| Cholesterol | 459 mg |
| Sodium | 1,827 mg |
| Li-carbohydrate | 79 g |
| Fiber Fiber | 11 g |
| Liprotheine | 35 g |