Soup a la minuta ke sopho e theko e tlaase, e bobebe le e potlakileng ea ho pheha, bao recipe ea bona e 'nileng ea tsejoa ho tloha qetellong ea lekholo la boXNUMX la lilemo ka ho fihla ha bafalli ba Mataliana Peru.
Sejo sena se monate qalong E entsoe ka li-noodle tse tšesaane ebe e fafatsoa ka chisi ea Parmesan. e leng sekhukhu sa ho itokisa le se fanang ka tatso e khethehileng le e ikhethang ho sejana ho monate oa mahalapa a sejo se seng le se seng.
Leha ho le joalo, hajoale Sopho ea la minuta e etsoa ka onion, konofolo, tamati le nama ea fatše e kenngoa (e ka ba khoho, tlhapi kapa nama ea kolobe) ho latela khetho ea moreki. Empa, motsoako oa eona o ka sehloohong ke nama ea khomo e chekiloeng ka likotoana tse nyane haholo; hamorao nakong ea ho pheha ha eona, li-noodle tsa moriri oa lengeloi, mahe, lebese le oregano e omisitsoeng li kenngoa.
Recipe ea sopho ka motsotsoana
Lijo
- 250 g ea nama ea khomo e khaotsoe likotoana tse nyane
- ½ senoelo sa lebese le mouoane
- 100 gr ea li-noodle tsa moriri oa lengeloi (tse tšesaane ka ho fetesisa tseo 'maraka o re fang tsona)
- Likopi tse 5 tsa metsi a belang
- ½ senoelo se khabeloa chopped onion
- 1 clove konofolo, minced
- 2 huevos
- Khaba e 1 ea oregano
- Li-teaspoon tse 2 tsa panca chili paste
- 3 tablespoons oli ea limela
- Letsoai ho latsoa
- Pepere ho latsoa
Lisebelisoa le lisebelisoa
- pan e tebileng
- Thipa
- Boto ea ho itšeha
- Khaba ea lehong
- Seretse
- Sekotlolo
Litokisetso
- Ka pane ea frying, ka ho khetheha botebo kapa bo tebileng, futhumatsa oli.
- Khaola onion ka hare likotoana tse nyane kapa likotoana tse tšesaane le ho senya konofolo.
- Beha onion, konofolo le panca chili peista ho halika metsotso e ka bang 5 kapa ho fihlela onion e le kristale.
- Nka nama 'me u e kenye ho sofrito, lumella litlolo hore li kenelle karolong e 'ngoe le e 'ngoe ea nama ka metsotso e 10 kapa ho fihlela dijo di fetoha mmala wa kgauta.
- Eketsa ho skillet 5 likopi tsa metsi a phehiloeng le ho pheha mocheso o itekanetseng ntle le sekwahelo ho qoba dikotsi kapa dikoduwa.
- Qetella ho lokisetsa ka li-noodle tsa moriri oa lengeloi 'me u phehe metsotso e meng e 5.
- kopanya mahe shapuoa hanyane, ka bonolo tsosa motsoako ka metsotso e ka bang 5 'me u noe letsoai le pepere ho latsoa.
- Pele u sebeletsa eketsa lebese le evaporated le oregano e omisitsoeng ho e hohla ka matsoho hore e dule hantle ’me makhasi a eona le likutu tsa eona ha li lule.
- Etsa hore motsoako o phomole ka metsotso e ka bang 5. ka pane e tšoanang moo ho neng ho phehiloe ntho e 'ngoe le e' ngoe, lehoatata le koahetsoeng hantle e le hore litlolo li tsepame.
- Lokisa ka letsoai le lenyenyane 'me u sebetse ka ho poleiti e tebileng kapa sekotlolo se khabisitsoeng ka chisi ea Parmesan.
Litlhahiso tsa ho lokisetsa sejana
Ha u pheha, kamehla ho hlokahala hore u be le e 'ngoe ka letsohong. malebela kapa likhothaletso tsa ho itokisa, eo ka eona u ka ntlafatsang ho lokisoa kapa risepe e 'ngoe le e' ngoe ka mokhoa o bonolo le kapele, e leng se tla etsa hore lijana tsa hau le lipuo tsa hau li hlahelle ka tatso, 'mala, sebopeho le nehelano.
Ka lehlakoreng le leng, hammoho le litlhahiso tsena, tse boleloang ke Liapehi tse kholo tsa cuisine ea Peru le balateli ba setofo ba batlang lintlafatso tsa sejana se seng le se seng, u tla finyella lithuto tse kholoanyane tseo mohlomong recipe ka kakaretso e sa kang ea e hlakisa, eo e sa kang ea e hlalosa kapa hore, ka lebaka la tlhaho ea eona e thata, e boloka ka ntle ho tlhaloso ea eona.
Ka kutloisiso ena, le ho batla hore sejana sa hau se tsoe ka tsela e molemo ka ho fetisisa, kajeno re u hlahisa lethathamo la likhothaletso le litlhahiso e le hore katleho ea hau e be haufi ha u bokella thabo ena:
- Sebelisa nama e ncha maqeba a baballang mmala o mokgubedu le mafura a manyane.
- Khanna bakeng sa risepe ena li-noodle tsa moriri oa lengeloi e le hore tokiso e be bonolo ebile e boreleli.
- ka nako ya ho pheha etsa bonnete ba hore u na le lisebelisoa tsohle le lisebelisoa letsohong, e le hore tokisetso e se ke ea lieha.
- Kamehla sebelisa chisi ea boleng bo holimo ea Parmesan. U ka fumana sena mabenkeleng a khethehileng a chisi ho latela nako ea tlhahiso le index ea eona ea acidity.
- Fetela sejana le libanana, cassava kapa litapole tse phehiloeng. U ka boela ua etsa tse ling raese kapa pasta e eketsehileng ho kopanya le sopho.
Monehelo oa khalori le phepo e nepahetseng
La Sopho ho fihlela motsotso Ke sejo seo, leha se le bonolo mabapi le ho lokisoa le ho bokana, litlatsetso tsa eona tsa phepo li fapane, sena se leboha motsoako oa mefuta e sa tšoaneng ea liphoofolo le limela. Ka kakaretso, the Sopho ho fihlela motsotso e fana ka limatlafatsi tse latelang:
Bakeng sa 100 gr e 'ngoe le e 'ngoe ea sopho re fumana:
- Lik'halori 150 gr
- Tlotsa 5.5 gr
- Lik'habohaedreite 20.77 g,
- Protein 4.47 gr
- Cholesterol 19 mg
- Faeba 1.4 gr
- Tsoekere 0.83 gr
- Sodium 108 mg
- Potasiamo 85 mg
Ho phaella moo, e 'ngoe le e' ngoe ea metsoako ea eona e na le livithamine, liminerale le mafura. tse thusang, likarolong tse itseng, ho kenya tšebetsong, ho hola le ho nchafatsoa ha 'mele oa motho ka mong. Ke ka lebaka leo ho leng bohlokoa hore u be le tlhahisoleseding e nepahetseng ea limatlafatsi ka 'ngoe tse teng recipe ena ea nama, meroho le meroho. Tse ling tsa tsona ke tsena:
Bakeng sa ligrama tse 100 tsa nama ea khomo
- Cholesterol 17.5 mg
- Vithamine A 890 IU le 11.56 mg
- Vitamin B3 1456 mg
- Vitamin B12 14.56 mg
- Phosphorus 18.97 mg
- Metsi 19.87 mg
- Potasiamo 11.23 mg
Bakeng sa 100 ml e 'ngoe le e' ngoe ea lebese la mouoane re fumana:
- Lik'halori 13.4 gr
- Kakaretso ea mafura 8 gr
- mafura a mafura a mangata 4.6 gr
- Cholesterol 29 mg
- Sodium 10.6 gr
- Potasiamo 30.3 mg
- Lik'habohaedreite 10 gr
- Protein 7 gr
- Magnesium 2.4 gr
Bakeng sa ligrama tse 100 tsa Cheese ea Parmesan ho na le:
- Lik'halori 420 Kcal
- Kakaretso ea mafura 33 gr
- Cholesterol 105 gr
- Sodium 621 mg
- Tsoekere 0.5 gr
- Protein 25 gr
- Hierro 0.7 gr
- Calcio 72.1 gr
Ka ligrama tse 100 tsa mahe
- Lik'halori 155 gr
- Mafura 11 gr
- Cholesterol 3.3 mg
- Sodium 1.3 gr
- Potasiamo 1 gr
- Magnesium 10 mg
- Vithamine D 87 mg
Bakeng sa ligrama tse 100 tsa li-noodle tseo re li fumanang:
- Lik'halori 130 gr
- Kakaretso ea mafura 0.3 gr
- Sodium 35 mg
- Lik'habohaedreite 28 gr
- fiber ea lijo 0.4 gr
- Protein 2.7 gr
- Magnesium 12 gr
