U iteta sefuba ho lokisetsa monate kajeno Raese e nang le lijo tsa leoatleng? U se ke ua hlola u bua hape, 'me re lokisetse hammoho risepe ena e makatsang ea lijo tsa leoatleng tsa Peru, tse entsoeng ka li-mussels le li-prawn tse monate, tse re fang melemo e mengata ea bophelo bo botle. Ela hloko metsoako hobane re se re qala ho e lokisetsa. Matsoho ho kichineng!
Lijo tsa Leoatleng Recipe Recipe
Lijo
- 1/2 lik'hilograma tsa raese e tšoeu
- 4 cucharadas ea aceite
- Likopi tse 2 tsa onion e khubelu, e khaotsoeng
- 1 tablespoon minced konofolo
- 2 tablespoons hlooho ea onion ea Sechaena, e hahiloeng
- 1/2 senoelo sa pepere e mosehla e liquefied
- 1/4 senoelo sa ají panca e qhibilihisitsoeng
- 1/4 senoelo sa pepere e khubelu, e khaotsoeng
- 1/4 senoelo sa pepere e mosehla, e hahiloeng
- 1 kopi ea lierekisi tse phehiloeng
- 1/2 senoelo sa poone e phehiloeng, e khabisitsoeng
- 1/4 senoelo sa coriander
- 200 ml ea veine e tšoeu
- Li-mussels tse 2
- 12 mehatla ea prawn
- 12 likhetla tse nyane tsa fan
- kopi e le 1 ea squid e tala e ebolloa 'me e khaotsoe ka likhoele
- Letsoai la 1
- Pepere e le 1 ea pepere
- Kumine e le 1 ea komine
- 1 pina ea oregano
Lijo tsa Leoatleng Tokiso ea Raese
- Re qala ho lokisetsa ho apara ka pane e kholo ea ho chesa, eketsa likhaba tse 4 tsa oli hammoho le linoelo tse peli tsa onion e khubelu e khaotsoeng hantle.
- E tlohele e fufuleloe ka mocheso o tlase motsotso 'me u kenye khaba ea konofolo e halikiloeng le likhaba tse peli tsa hlooho ea onion e khaotsoeng ea Machaena. Re fufuleloa motsotso ebe re eketsa halofo ea kopi ea chilisi e mosehla e tsoakiloeng le kotara ea kopi ea pepere e kopantsoeng ea chilisi. E tlohele e fufuleloe metsotso e 5 'me u kenye letsoai le pepere le pinch ea kumine le toothpick kapa turmeric le pinch ea oregano. Lokisetsa ho apara!
- Joale eketsa kotara ea kopi ea pepere e khubelu e khaotsoeng, kotara e 'ngoe ea pepere e tšehla e khaotsoeng, kopi ea lierekisi tse phehiloeng, halofo ea kopi ea poone e phehiloeng e phehiloeng, kotara ea kopi ea coriander 'me qetellong u tšele veine e tšoeu le kopi ea moro oa mussel. . Ea ho qetela e lokiselitsoe ka li-mussels tse peli tseo re tla li pheha pele li hlatsoitsoe hantle ka kopi ea metsi ka pitsa e koahetsoeng ho fihlela e bula.
- A re hopoleng hore raese e se e phehiloe le hore seo re se batlang ke raese e omeletseng le e mafura hanyenyane. Etsa hore tsohle li phehe metsotso e 5.
- Hang ha motsoako o se o lokile, eketsa likopi tse 5 tsa raese e tšoeu e phehiloeng, lumella raese hore e amohele lero le lenyenyane la lero ebe e eketsa lijo tsa leoatleng. Mehatla ea pele e 12 ea li-prawn, likhetla tse 12 tsa lifene tse nyenyane le kopi ea squid e tala, e ebotsoeng le ho khaola likotoana. 'Me ho qetela li-mussels tse peli, moro o se o ntse o se na khetla.
- Re behile li-mussels tse 4 le likhetla tse 4 ka likhetla tsa tsona. Re tlohela metsotso e seng mekae holim'a mocheso o phahameng hore litlolo li kopane. Re latsoa letsoai ebe re pepeta lemon 'me ke phetho.
Malebela le malebela a ho pheha Raese e monate ka Lijo tsa Leoatleng
Na u ne u tseba…?
- Litlhapi le likhofu li tla re fa mohloli o motle oa liprotheine tsa boleng bo phahameng ba bioloji tse kenngoeng habonolo.
- Litlhapi tse ka har'a risepe ena li na le mafura a fokolang ho feta nama tse ling 'me mafura a teng ke mafura a phetseng hantle, a na le li-omega-3 tse tummeng tseo ka tsona re tla khona ho thibela mafu a pelo, hape e re fa tšepe le phosphorus. . 'Me haeba re eketsa raese, sejana sena se tla fetoha mohloli o motle oa matla bakeng sa' mele ea rona.
