Bakeng sa batho ba hōlileng le bona, ha ho letho le reng lehlabula le na le sekotlolo sa li-clams tsa steamed. Leha ho le joalo, ke tla fana ka tlhahiso ea hore likhama tsena tse nang le li-spam li na le mokhoa o mong oa phekolo. Veine e tšoeu, veine kapa tse peli tsa lekhae la tomate, konofolo e 'ngoe le pepere e khubelu ea pepere e fetola likhama tse bonolo hore li be sejana se hlollang.
Tomate conserva ke monate o motle ho sena sejana, empa kamehla langa le le lej ho pata e sebetsa feela dandy, hape.
Seo U tla se Hloka
- Lik'hilograma tse 3
- li-clams tse ncha
- 3 Tablespoons oli e 'ngoe ea mohloaare oa moroetsana
- 4 cloves garlic, peeled le minced
- 1/4 ho 1/2 teaspoon lero le khubelu
- 1 ho ea 2 Tablespoons tomate paste (Ho ikhethela: nka sebaka ka tomate conserva)
- 1 senoelo se omileng
- veine e tšoeu kapa lero la clam
- 1/2 senoelo se entsoeng ka lekhasi-lekhasi la parsley
Kamoo U ka e Etsang
- Tloha holim'a liboko 'me u li hlatsoe mahala. * Li behele ka thōko.
- Ka pitsa e khōlō, mocheso oa oli oa mohloaare o feta moeeng-mocheso o phahameng. Eketsa konofolo 'me u phehe, u hlohlelletse, ho fihlela o qala ho fetoha ka khauta. Kenya pepere ea pepere, e hlohlelletsa ho kopanya le konofolo, ebe u eketsa lekhasi la langa le le lej. Pheha, e hlohlelletsang ho etsa pente ea tamati ka oli, metsotso e le 'ngoe kapa tse peli.
- Eketsa veine mme o tlise ho pheha. Pheha ka sefahla ho fihlela veine e fokotsoa ke karolo ea boraro 'me e khaotsa ho fofa haholo. Sena se tla nka metsotso e 10. Ena ke mohato oa bohlokoa hobane ha u ntse u batla acidity le tatso ho veine, ha u batle joala kapa joala ho latsoa ho eona. Ho pheha veine le ho e fokotsa pele o phaella ka clams ho etsa bonnete ba hore ho lebisa tlhokomelo ho clams e monate, eseng monate oa bohobe o chesang.
- Eketsa likhama, li koahe le ho pheha ho fihlela likhama li bula 'me li phehoa metsotso e 3 ho ea ho e 5.
- Eketsa parsley mme u hlohlelletse ho kopanya. Sebeletsa ho chesang, ka bohobe bo maholo ka thōko ho sophosa moro o monate o monate. Haeba u na le likhetho tse sa buleheng, feela u li lahlele.
* Kamehla sheba li-clams tse hloekileng-li lokela ho koala ho fihlela habeli u li ama. Haeba u lokela ho boloka likheo, li behe colander holim'a sekotlolo se seholo 'me u koahele ka thaole e mongobo ho boloka bobeli bo mongobo le ho tsoa metsing a emeng. Haeba u na le likhama tse kotuloang ke naha, u tla hloka ho li hloekisa: li kenye ka sekotlolo ebe u ikoahela ka metsi. Lumella metsotso e 20; ba tla tšela lehlabathe leo ba le nang le lona. Batho ba bang ba kenyelletsa lijo-thollo ho metsi ho khothaletsa likheo ho li kenya le ho ntša lehlabathe. Hlokomela hore ha u reka clams ea polasi, e tla tla e hloekisitsoe e le hore u ka tlohela ho hloekisoa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 328 |
| Total Fat | 9 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 68 mg |
| Sodium | 1,378 mg |
| Li-carbohydrate | 18 g |
| Fiber Fiber | 1 g |
| Liprotheine | 35 g |