"Menestra de verduras" ke lijo tse ntle, tse tletseng meroho e mecha le Serrano ham . Ntho e kholo ka sejana sena ke hore o ka sebelisa meroho efe kapa efe ka nako eo. Kahoo, u ka 'na ua batla ho kenya kapa ho kenya sebaka sa spinach, swiss chard , asparagus, leek kapa linaoa.
Seo U tla se Hloka
- 1 lb. lihoete
- 1 lb. linaoa tse tala
- 1 e ka (15 oz.) Artichoke hearts
- Lierekisi tse ka bang 1 (15 oz)
- 2 turnips
- 3 oz. Serrano ham (sekhahla se le seng, 1/8 cm)
- 4 ho ea ho 6 Tbsp. Oli ea mohloaare ea Spain
- 1 Tbsp. phofo
- 1 Khauta eiee
- Letsoai ho latsoa
Kamoo U ka e Etsang
- Ebola 'me u tšele lihoete ka li-cubes tse nyane. Peel 'me u robe onion le turnip. Hlatsoa linaoa tse tala 'me u khaotse lipheletsong. Qoba ham ea serrano ka likotoana tse nyane.
- Tšela oli ea mohloaare ka pitsa e kholo le mocheso ka har'a sehare. Ha o chesa ka ho lekaneng, eketsa eiee e khethiloeng 'me u phalle metsotso e 5. Kenya letsoai le khethiloeng ho 'pan' me u hlohle. Eketsa phofo, u e fafatse pota. Hlohlelletsa ka khaba ea lehong.
- Eketsa lihoete tse khethiloeng ebe u tsosa. Koahela motsoako ka metsi. 'Me u tsoe butle. Ha lihoete li pheha halofo, eketsa linaoa tse tala le turnip . Kenya letsoai ho latsoa mme u tsoele pele ho omisa ho fihlela meroho e pheha. Ba lokela ho ba bonolo butle-butle, empa eseng mushy.
- Hang ha meroho e mecha e phehiloe, tlosa li-artichoke lipelo le lierekisi, ebe u kenyelletsa 'pan' me u hlohle. Etsa bonnete ba hore lipelo le lierekisi tsa artichoke li halefile ka ho feletseng pele li sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 551 |
| Total Fat | 19 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 11 mg |
| Sodium | 693 mg |
| Li-carbohydrate | 79 g |
| Fiber Fiber | 23 g |
| Liprotheine | 21 g |