Ena e monate e phehoang ea likhoho le palo ea farro e na le tatso, 'me e batla e le bonolo. Likhoho tsa likhoho li ne li sebelisoa sejaneng se tšoantšetsoang, empa matsoele a kana a phetseng hantle a ka sebelisoa hape. Ho kopanya meroho e 'maloa e nang le khōhō le farro e etsa hore e be lijo tse monate, tse khotsofatsang tsa lihobe.
Farro ke phetoho e ntle ea raese ho moapehi ea liehang hobane ha ho hlokahale hore u tšoenyehe ka ho fetoha ho mush. E na le mekhabiso e monate, e tsitsitseng, 'me e phahame ka protheine, fiber le magnesium ho feta raese e sootho le tse ling tse ngata. Ke lijo-thollo tsa Mataliana, mme hangata li bitsoa lijo-thollo tsa boholo-holo.
U ka etsa sena ka maqeba a likhoho le lesapo, empa tlosa letlalo ho le boloka le le bonolo.
Seo U tla se Hloka
- 1 isipuni
- oli ea mohloaare e sa lekaneng
- 4 ho isa ho 6
- likhoho tsa khōho (boneless le skinless)
- Letsoai la letsoai la kosher le pepere e ntšo e ncha
- Likotlolo tse 2 tsa moro (e tlaase ea sodium)
- Li-ounces tse 4 ho isa ho tse 6 tse nkiloeng li-mushroom
- 1 kopi e entsoeng ka onion
- 1 senoelo thinly sliced rantipole
- 1 senoelo se tšetsoeng sliced celery
- 1 kopi uncooked farro
- Sekoae sa 1 se bitsoang Worcestershire sauce
- 1 teaspoon e kenyang setlolo sa Dijon Mustard
- 1 teaspoon e omisitsoeng e khabisitsoeng ka sage
- 1/2 teaspoon letsoai ea kosher, kapa ho latsoa
- 1/2 teaspoon pepere e ntšo (e ncha fatše)
- Ho ikhethela: parsley e entsoeng ka holimo
Kamoo U ka e Etsang
- Hlatsoa oli ea mohloaare ka skillet e khōlō, e boima ka mofuthu-mocheso o phahameng. Kenya likhoho tsa khōlo ebe u li fafatsa ka letsoai le pepere e ncha e mongobo. Pheha metsotso e 6 ho isa ho e 8, u shebile mahlakoreng ka bobeli.
- Sebakeng sa marang-rang sa moapehi ea fokolang, kopanya moro oa khōhō, li-mushroom, onion, rantipole, celery, farro, sauce ea Worcestershire, mosetareta oa Dijon, letsoho, letsoai la kosher le pepere e ntšo e ncha. Khothalletsa ho kopanya.
- Phunya maqeba a likhoho tlase motsoako oa farro le meroho.
- Koahela 'me u phehe MOLEMO ka lihora tse ka bang 6, kapa ho fihlela khoho e le bonolo. Mocheso o tlase o sireletsehileng oa khōhō ke 160 F (71 C).
- Sheba Chate ea Mocheso oa Mefuta le Litlhahiso Tse Sireletsehileng
- Latsoang mme u fetole linako, ha ho hlokahala.
- Felisa ka parsley e qhibilihisitsoeng pele u sebeletsa.
Litšebeletso tse 4
Litlhahiso le Phapang
- Ho lokela ho ba le mongobo o lekaneng ho moapehi ea liehang, empa hlahloba lihora tse 'maloa pele o etsoa ho netefatsa. Eketsa moroana kapa metsi a seng makae, ha ho hlokahala.
- Haeba u sebelisa matsoele a likhoho tse se nang thuso, u li hlahlobe bakeng sa ho fana ka nakoana pejana, lihora tse ka bang 5. Lifuba tsa likhoho li ka omella haeba li phehiloe haholo.
- Haeba u lakatsa, eketsa 1 clove ea konofolo, minced, kapa ka 1/2 teaspoon ea phofo ea konofolo.
- Tlhaloso ea rutabaga e tla ba e ntle ho sejana.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1276 |
| Total Fat | 74 g |
| Fat Satated | 20 g |
| Fat Unsaturated | 30 g |
| Cholesterol | 418 mg |
| Sodium | 1,235 mg |
| Li-carbohydrate | 10 g |
| Fiber Fiber | 3 g |
| Liprotheine | 135 g |