'Nete ea jambalaya e sebelisa li-sose, shrimp le kana. Lefu lena le ruileng la jarianlaya la veggie jambalaya le sebelisa linaoa ho fana ka mongobo o monate le tatso - ntle le nama.
Seo U tla se Hloka
- 1 tbsp. oli
- 1 onion, e khaotsoe
- 1 pepere e tala e tala, e khethiloe
- 1/2 senoelong sa celery e khabitsoeng
- 3 garlic cloves, minced
- Likopi tse 2 metsi
- 14 oz. e ka hlahisa litamati, e sa koaloe
- 8 oz. ka tomate mongobo
- 1/2 tsp. e omisitsoeng Italy
- 1/4 tsp. pepere e khubelu ea pepere
- 1/8 tsp. peo ea fennel, e sithabetseng
- 1 senoelo se sa tsouoeng raese e telele lijo-thollo
- 15 oz. na linaoa tsa linaoa, li hlatsoitsoe ebile li tšolotsoe
- 15 oz. na linaoa tse khubelu, li hlatsoitsoe 'me li tšolotsoe
Kamoo U ka e Etsang
1. Ka skillet e khōlō, oli ea mocheso ka mocheso o mofuthu. Sauté eiee, tala e tala, pela ea celery, le konofolo ka oli e chesang ho fihlela hamonate, hoo e ka bang metsotso e 3-4, e tsosang khafetsa. Eketsa metsi, tamati, mongobo oa langa le le lej, lijo tsa Italy, pepere e khubelu le peo ea fennel.
2. Tlisetsa ho pheha le ho eketsa raese. Fokotsa mocheso ho tlaase, koahela 'me u bosose metsotso e 20-25 ho fihlela raese e le bonolo, e tsosang khafetsa.
3. Eketsa linaoa le koahela.
Etsa metsotso e 5-10 nako e teletsana kapa ho fihlela u halefile, o tsosang khafetsa. O ka sebeletsa recipe sebakeng sena.
Kapa, ho phomola casserole e pholileng sehatsetsing le ho kenya lijana ka lijana tsa polasetiki tsa polasetiki. Senya 'me u pate. Ho ts'oaroa, beha serame jambalaya ka sekopeng 'me u chese ka mocheso o tlase haholo, ho qhetsola le ho susumetsa khafetsa, ho fihlela ho chesa.
Likorolo: 340
Mafura: 4 dikgerama
Sodium: 770 mg
Vithamine C: 30%
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 425 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 30 mg |
| Li-carbohydrate | 83 g |
| Fiber Fiber | 18 g |
| Liprotheine | 22 g |