Guatita, Lijana tse lokiselitsoeng ka nama ea khomo li tsejoa ka lebitso lena Chile le Ecuador. La Guatita e na le motsoako oa eona o ka sehloohong mpa ea nama ea khomo, eo hape e bitsoang mpa ea nama ea khomo.
La Guatita, ke sejo se tloaelehileng sa Ecuador, se entsoeng ka mondongo, lebitso leo hape le abeloang mpa kapa mpa ea nama ea khomo. Mondongo e boetse e bitsoa bukana, tripe, har'a likereke tse ling.
Ecuador, sechu sa tripe se nang le souce ea peanut se tsebahala haholo e le guatita 'me se nkoa e le Sejo sa naha.
Sejo sena, e leng motsoako oa tripe le peanut sauce kapa matokomane, se na le litapole ha se lokisoa; motsoako oa litapole le peanut butter o etsa hore sejana sena e be khetho e ntle haholo. Naheng ea Ecuador, sejo sena sa mantlha se tsamaea le tamati, avocado, raese, li-plantain tse halikiloeng, le onion e lokiselitsoeng e le pickle le chili.
La Guatita ke sejo se tloaelehileng sa Ecuadorian e monate haholo ebile e na le phepo. Hangata e loketse lijo tse kholo tsa mafelo-beke 'me e ka etsoa habonolo haholo (le hoja e ka' na ea se ke ea bonahala e le joalo). Ho phaella moo, ha e theko e boima ebile e lumella ho latsoa mahalapa a motho leha e le ofe ea ratang li-stew. Tseba risepe ea guatita hona joale 'me u e lokisetse lelapa kajeno!
DATA TSEO U TLA E ELA HLOKO:
- TOKISO NAKO: 40 METSOTSO.
- NAKO YA HO APA: LIHORA tse 3.
- NAKO KAOFELA: LIHORA tse 4.
- MOFUTA MOKHETHI: ECUADORIAN.
- KHEFUTSA: LITŠEBELETSO TSE 8.
Lisebelisoa tse hlokahalang ho etsa risepe ea guatita
Ho lokisa guatita o tla hloka ligrama tse 100 tsa peanut butter (e sa kolobisoang) 400 ml ea lebese, ligrama tse 60 tsa botoro, ligrama tse 20 tsa onion e khubelu, ligrama tse 50 tsa onion e tšoeu, ligrama tse 5 tsa paprika e tala / e khubelu, ligrama tse 10 tsa annatto ea fatše, 5 grams oregano. , tamati e 1, li-clove tse 4 tsa konofolo, litapole tse 4 tse tšoeu, letsoai le pepere ho latsoa.
Joale, ho lokisa mondo u tla hloka k’hilograma e le ’ngoe ea mpa ea nama ea khomo kapa mondongo, limililithara tse 1 tsa lero la lemone, lilithara tse 10 tsa metsi, ligrama tse 2 tsa coriander, ligrama tse 20 tsa kumine le li-clove tse 5 tsa chilisi tse sitsoeng ka ho feletseng.
Ho qeta, o tla hloka feela khetha metsoalle, e ka bang: raese, chili, plantains tse butsoitseng, avocado le/kapa eiee e halikiloeng.
Tokisetso ea risepe ea guatita mohato ka mohato - E HLALOSILE HAHOLO
Ka mor'a ho ba le metsoako eohle, u tlameha ho latela mehato e latelang bakeng sa ho ntlafatso ea guatita. Tsena ke:
MOHATO OA 1 - HO HLAPA NTLO
o tlameha ho qala ho lokisa leeto. Ka hona, o hloka ho fumana pitsa ebe o kenya nama ea khomo ho eona ka metsi a mangata, letsoai le lero la lemone. E re u eme metsotso e 20 ebe u hlatsoa hape (pheta mokhoa o tšoanang).
MOHATO OA 2 – TOKISO EA MONYAKO
U tla lokela ho batla pitsa e khōloanyane ho beha Likahare hlatsoa hammoho le 2 a etsang dilitara tse metsi, coriander, kumine, konofolo le letsoai. Tlisa ho pheha 'me u phehele lihora tse ka bang 2 (kapa ho fihlela tripe e le bonolo). Hamorao, tlosa 'me ue tlohele hore e phomole, empa boloka linoelo tse peli tsa moro oa mondongo.
MOHATO 3 - THE SOFRITO
Ha mondongo e ntse e pholile, u tla tlameha feela ho hlapolla peanut butter ka limililithara tse 200 tsa lebese.. Tšoara skillet 'me u kenye botoro, komine, letsoai, oregano, achiote, tamati, konofolo, pepere, onion 'me u phehe ka mocheso o tlaase metsotso e 3 (kapa ho fihlela eiee e le bonolo). Ebe, o tla kopanya sehatsetsing seo le peanut butter e hlapolotsoeng ebe o e kopanya ho ba le motsoako o monate le o tšoanang.
MOHATO 4 - MOKHOA OA
U ne u ntse u etsa moferefere, ho joalo mondongo o tlameha ho bata. Kahoo, u tla e tšoara 'me u tla e khaola likotoana tse nyenyane. Joale, u tla e kenya pitseng ebe u eketsa likopi tse peli tsa moro tseo u li bolokileng, hammoho le litapole le sauce e halikiloeng (eo hona joale e seng e le motsoako) ebe u pheha ka mocheso o tlaase ho fihlela litapole li le bonolo 'me metsi a fetoha a teteaneng. Hamorao, eketsa letsoai le pepere ho latsoa.
Qetellong, ka mor'a ho etsa mehato ena e bonolo ea 4, u tla khona ho ba le ea hau guatita e loketse ho sebeletsa le ho thabela le ba lelapa kapa metsoalle. Leka ho e sebeletsa ka lijana tse kholo tse tsamaeang le raese, eiee e khethiloeng, avocado le pepere e ntle ea chili. Re tsebise hore na ho tsamaile joang!
Tlhahisoleseding ea Phepo ea Mondongo.
Tripe ke lijo tsa tlhaho ea liphoofolo, tse saennoeng ka thoko ho sehlopha sa lijo tsa protheine. Mondongo e na le, ntle le mafura, e na le liminerale le livithamine. Mondongo ke karolo ya mpa ya kgomo e jewang.
Ke boleng bofe ba phepo ea tripe ho 100 g?
Likhalori: 104 Kcal
Likhabohaedreite: 9 g
Kakaretso ea Mafura: 3 g
Liprotheine: 17 g
Mafura a khotsofatsang: 1 g
Sodium: 97 milligrams.
Tsoekere e bonolo: 2 g
Mofuta: 2 g
Mondongo o fana ka tšepe le vithamine B12. E nkoa e le lijo tsa boleng bo phahameng ba phepo.
Melemo ea morabe.
Mondongo e fumana litokisetso tse fapaneng ho ea ka litšobotsi tsa setso tsa sebaka se seng le se seng sa sebaka seo lijo tsena li jeoang ho sona.
Ho sa tsotellehe motsoako o entsoeng ka tripe le lisebelisoa tse ling ho fumana mefuta e sa tšoaneng ea lijana, e na le melemo bakeng sa 'mele, leha ho le joalo ho kgothaletswa ho hlokomela motsoako, ho fumana molemo o moholo.
Ho boleloa hore tripe e mafura haholo, ho sa tsotellehe lipolelo tsena tse fumaneng botumo, ke habohlokoa ho hlokomela hore tripe ha e na mafura, tšobotsi ena e etsa hore e be lijo tse phetseng hantle tse nang le phepo e nepahetseng.
Tokisetso e phetseng hantle ea tripe e lumella hore e be sejo se feletseng, se nang le phepo e nepahetseng, se nang le thepa e sebetsang khahlanong le botsofali le ho fana ka matla ho 'mele.
Melemo e meng ea tripe:
- E fana ka lik'hilojule tse seng kae, kahoo ho kgothaletswa ho kenyelletsoa lijong tsa hypocaloric.
- E fana ka protheine e mafura.
- E eketsa maikutlo a ho kgora.
- Ha e fane ka tsoekere ka bongata.
- E fana ka maemo a phahameng a tšepe, sena se etsa hore e be lijo tse loketseng bakeng sa ba nang le mekhoa e tloaelehileng e hlokang matla a mangata, joalo ka baatlelete.
Melemo ea litapole ho lokisetsa guatita
Har'a metsoako ea guatita, ke litapole.
Litapole ke sejo se sebelisoang haholo ho phehoa ha setso, se tloaelehileng Ecuador.
Motsoako ona o matlafatsa boleng ba phepo ea guatita.
Litapole ke lijo tse ruileng ka vithamine C le liminerale. Liminerale tsa litapole li kenyelletsa tšepe le potasiamo.
Fiber ke karolo ea litaba tsa lijo tsa baholo-holo ba lijo tsa Ecuadorian, joalo ka litapole. Molemo oa fiber mesebetsing ea tsamaiso ea tšilo ea lijo oa tsebahala.
Litapole le matla a eona a ho folisa
Lijo tsena tse nonneng le tse ngata, tse kang litapole, li tsejoa ebile li lengoa ke batho ba pele ba linaha tsa Amerika Boroa.
Ho tloha mehleng ea khale, ntle le ho sebelisoa ha ho lokisoa lijo, litapole li 'nile tsa sebelisoa ho sebelisa melemo ea eona ho thibela kapa ho phekola maloetse, har'a tsona ke:
- khaello ea mali.
- Khatello ea mali.
- Ramatiki.
