Potso e 'ngoe Potlakase ea Leboea ea Afrika Leboea Shakshuka

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 163

Letlalo - 10g

Carbs - 11g

Protheine - 10g

Kakaretso ea metsotso e 45
Lokisetsa metsotso e 10 , Cook metsotso e 35
Litšebeletso 4 (likotlolo tse 1 1/2 ka 'ngoe)

Thabela lijo tsena tse tummeng tsa Afrika Leboea bakeng sa hoseng kapa lijo tsa motšehare. E boetse e tsejoa e le "mahe a pelekatori," mahe a linotši a phunyeletsoa ka bonolo bathong ba tomate le li-veggies. Kaha tomate e entsoeng ka makoetliso ke motsoako oa linaleli, sejana sena se na le li-antioxidants tse ngata ho feta tse entsoeng ka tomate e ncha , kaha li ne li le makotikotlong nakong ea kotulo. Loantša ho ruruha le ho futhumala moea ka batch ea simmer ea sejana sena sa pitsa.

Lijo

• 2 di-teaspoon oli ea mohloaare
• ½ mosehla eiee, e lesotsoe
• Li-2 teaspoon lero le phofo (Sambal Oelek ea khothaletsoa)
• 1 pepere ea bellane e entsoeng ka lehlabula, e sliced
• 1 clove garlic, sliced ​​thinly
• 1 (28-ounce) e ka senya litamati
• 1/4 teaspoon letsoai la kosher
• Mahe a maholo a mane
• ¼ senoelo feta feta cheese, e senyehile
• Kofi ea ¼ e entsoeng ka parsley e ts'oetsoeng

Litokisetso

1. Preheat oven ho ea likhato tse 400 F.
2. Ho chesa oli ka skillet e kholo e sireletsehileng ka ontong.
3. Eketsa onion, peista le pepere, ebe u pheha metsotso e 10 ho kokobetsa.
4. Kenya konofolo, tamati le letsoai mme u tsoele pele hantle.
5. Kenya metsi a 1 senoelo 'me u lumelle ho omella ka mocheso o mofuthu bakeng sa metsotso e 15 e eketsehileng.
6. U sebelisa khaba e khōlō, hatisa seliba ho motsoako oa langa le le lej 'me u behe lehe le leng le le leng ka bonolo.
7. Fetisetsa skillet ho ontong 'me u phehele metsotso e 7 ho isa ho e 10, kapa ho fihlela mahe a pheha ka tsela e lakatsehang.

1. Tlosa ho tloha ka ontong 'me u fafatsoe ke feta crumbled feta.
2. Khahlisa ka parsley 'me u lumelle ho pholile hanyenyane pele u sebeletsa.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Li-diresepe tse ling li letsetsa metsi a mangata haholo, empa u ka nka karolo e 'ngoe ea sodium e nang le litlama tse monate le linoko tse monate.

Haeba tlhahiso ea linoko tsa shakshuka e sa bakeng sa hao, tsitsa mocheso ka ho kenya letsoai le siepo e le 'ngoe ea sekhahla se seholo joaloka khoma kapa ho tsuba paprika.

Litlhahiso tsa ho pheha le ho sebeletsa

Ho thusa ho netefatsa hore mahe a linotši ha a thuhe, a ba qobelle ka sekotlolo se senyenyane pele o tšollela ka skillet ka bonolo. Hang ha mahe a phehiloe ka tsela eo a neng ae lakatsa (hoo e ka bang metsotso e 7 bakeng sa runny yolks le metsotso e 10 ka thata), sebetsa ka bohobe ba pita, litapole tse halikiloeng, kapa setala se bonolo sa setala .