Matso ena e kenyelletsa liapole, bell pepper, morara o omisitsoeng, phofo ea curry le tamati. Motsoako o monate o monate ka raese e chesitsoeng e chesang.
Ke tloaetse ho sebelisa maqeba a likhoho tse se nang bonase mefuteng e mengata ea litlhapi tse ipiletsang lipōli tsa khōhō kaha ha li ome ka nako e telele ea ho pheha. Ikutloe u lokolohile ho nkela mekhama ea khōlo sebakeng sena.
Seo U tla se Hloka
- 2 diapole tsa Granny Smith tse mahareng tse nang le mefuta e mengata (ho pota, ho hlajoa le ho sa hlajoe)
- 1/4 kopi ea onion (e khaotsoeng ka khase)
- Pelisi e nyenyane e tala e tala (e lengoang le e khabehileng)
- 3 cloves garlic (minced)
- 2 tablespoons morara o omisitsoeng kapa currants
- Lipoana tse 2 ho ea ho tse 3 curry powder
- 1 teaspoon ginger fatše
- 1/4 teaspoon lefatse le phofo e khubelu, kapa ho latsoa
- 1 e ka (hoo e batlang e le 14 1/2 oz.) Tamate (e hlakileng)
- 6 malinyane a khoho a se nang bonono (letlalo le tlosoa)
- 1/2 senoelo sa moro moro
- 1 senoelo sa raese e tšoeu (nako e telele e sokolohile)
- 1 lik'hilograma tse sekete ho isa ho tse kholo tsa shrimp (ho senyeha le ho tlosoa)
- 1/3 senoelo se suthang lialmonde
- Dash ea letsoai la kosher
- Hloekisa: parsley e khethiloeng
Kamoo U ka e Etsang
Ka khoeli ea khoeli ea 4 ho isa ho tse 6, o kopanya liapole tse omisitsoeng, onion, pepere ea bell, garlic, morara oa morara oa morara kapa li-currants, phofo ea curry, ginger le pepere e khubelu ea mobu; tsosa ka litamati.
Lokisetsa khoho ka motsoako oa langa le le lej, ho kopanya likotoana hanyenyane. Tšela moro oa khōlo holim'a letsoele la kana. Koahela 'me u phehe MOFUTSO ho fihlela khoho e le bonolo haholo ha e hlajoa ka fereko, lihora tse ka bang 4 ho isa ho tse 6.
Tlosa nama ho sepate se mofuthu, se koahelle habobebe, 'me u futhumale ka orofo ea 200 ° F kapa lehlabula le futhumatsang.
Hatisa raese ho pheha metsi. Eketsa mocheso holimo; koahela le ho pheha, o tsosang hang kapa habeli, ho fihlela raese e batla e le bonolo, hoo e ka bang metsotso e 35. Hlohlelletsa li-shrimp, haeba u sebelisa; koahela 'me u phehele metsotso e ka bang 15 nako e telele, ho fihlela li-shrimp li le bohareng; khaola ho leka.
Ho sa le joalo, li-almond tse nang le litlolo tse entsoeng ka monokotšoaane o pholileng ka holim'a mocheso o mofubelu ho fihlela o le putsoa ka khauta, e susumetsang ka linako tse ling. Beha ka thōko.
Ho sebeletsa sejana, motsoako oa raese oa selemo ho latsoa ka letsoai. Sefuba ka lijo tse futhumetseng; Lokisetsa khōho ka holimo. Fafatsa le parsley le lialmonde.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1518 |
| Total Fat | 76 g |
| Fat Satated | 20 g |
| Fat Unsaturated | 31 g |
| Cholesterol | 570 mg |
| Sodium | 893 mg |
| Li-carbohydrate | 47 g |
| Fiber Fiber | 5 g |
| Liprotheine | 156 g |