Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 165
Letlalo - 5g
Carbs - 10g
Protheine - 20g
Kakaretso ea metsotso e 40
Lokisetsa metsotso e 10 , Cook metsotso e 30
Litšebeletso 6
Palak khoho ke lijo tse monate tsa Indian tse nang le sejana sa spinach. U ka e sebeletsa e le thupelo e kholo ea pelo e nang le raese ea basmati kapa bohobe bo kang bo-naan. Ho potlakela ho itokisetsa haeba u e-na le lisebelisoa tse letsohong.
U tla batla ho etela lirapa tsa Indian ho fumana likhahla tse ncha tsa curry, garam masala, li-pods tsa batsho tsa cardamom, le phofo e lerootho e khubelu ea India (e tšoanang le pepere ea cayenne, eo u ka e nkang sebaka). Ha u ntse u ka etsa sejana ntle le makhasi a hloekileng, a eketsa ntlha ea pungent e sa fumanoeng ka phofo e ommeng ea curry.
Hang ha u e-na le metsoako eohle, u tla thabela ho etsa sejana sena le lijana tse ling tse hlahisitsoeng ke Maindia.
Lijo
- 1 boneless pounds, lesela le se nang letlalo le entsoeng ka lik'hilograma (hoo e ka bang bolelele ba lisenthimithara ka lisenthimithara)
- 1 tablespoon oli ea limela
- 7 makhasi a hloekileng a curry
- 2 bay leaves
- Siminamone e le 1
- 2 li-pods tse ntšo tsa cardamom
- 4 cloves
- Likopi tse 2 tse anyitsoeng
- 1 teaspoon phofo ea konofolo
- 1 teaspoon fatše motsoako o motsoako oa ginger
- 1 senoelo sa tomate sauce
- 1/8 teaspoon turmeric
- 2 di-teaspoon coriander phofo
- 1/2 teaspoon garam masala (motsoako oa mefuta ea Indian)
- 1/8 teaspoon phofo e khubelu ea phofo ea Indian
- 1/2 teaspoon letsoai
- Lipole tse 5 tse hahiloeng ka lehlakoreng le lecha
- Phakete e le 'ngoe e nang le spinach e khethiloeng ka serame (li-ounces tse 10)
Litokisetso
- Haeba u sebelisa sesepa sa spinach, u se hloekise 'me u hlahise metsi kaofela ho sona. Sejoe se tla latsoa hantle ha metsi a mang a se a felile. Beha ka thōko ho fihlela u bitsitsoe ka tlase.
- Hlatsoa eiee le litamati (haeba u sebelisa tamati e ncha).
- Fula konofolo le motsoako oa ginger haeba o sebelisa konofolo e hloekileng le ginger ho e-na le ho itokisetsa.
- Fry makhasi a hloekileng ka oli ka metsotsoana e 20, eketsa sinamone, cardamon e ntšo, cloves, bay makhasi le pheha metsotso e meng e 20.
- Eketsa eiee 'me u phehe ho fihlela e le putsoa e khauta.
- Kenya ginger, konofolo le tomate mongobo. Hlahisa sena ka pan 'me u kenye letsoho la turmeric, coriander, garam masala, phofo e khubelu ea phofo, letsoai le halofo ea cilantro. Hlohlelletsa
- Kenya nkhuku. Pheha khoho le motsoako ka pan ho fihlela metsi a phehang khōho le meroho a fetoha, metsotso e ka bang 10 ho isa ho e 15.
- Eketsa sipinashi mme u phehe ho fihlela khoho e le bonolo ebile e phehiloe.
- Khahlisa le karolo e 'ngoe ea cilantro.
- Sebeletsa ka raese ea basmati kapa ka bohobe bo kang bo-chapati, roti kapa bo-naan.
Tlhokomeliso ka Lebelo la Mocheso
Palo ea mocheso o monate ka sejana sena o khethoa ke phofo e khubelu ea sulumine le garam masala. Ho bonolo ho eketsa kapa ho fokotsa palo ea bolileng ba lero la bolibe bo bofubelu u bo sebelisang ho bo isa mofuteng o khethiloeng oa mocheso. Karolo e 'ngoe ea garam masala e kopanya e chesa haholo ho feta ba bang, empa e boetse e eketsa litlolo tse ngata tseo u li batlang ka sejana.
Likamano: Hangata khōlo ea khōlo e ne e ka sebelisoa hammoho le lijana tsa li-yogurt le limela tsa meroho.
Lits'ebeletso li ka tsosolosoa ka microwave tsa lijo tsa motšehare kapa bakeng sa li-entrees tsa lijo tsa motšehare.