John Myers
Tse ka Hare
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metsoako
- Onion e khubelu
- Khaba ea konofolo
- 200 g Lihoete
- 3 e mahareng ka boholo Pelepele e nchocho e khubelu
- 200 g Sliced chorizo sausage
- 1 tsp Kumine ea fatše
- 1 tbsp Oli e kopantsoeng
- 400 g Tomate e khethiloeng (e ka khoneha)
- 1 tsp Oregano e omisitsoeng
- 4 Mahe (sehlopha sa M)
- Letsoai le pepere
- 0,5 sehlopha parsley
- 1 tbsp Pente ea tamati
- 200 g Lierekisi tse tšetsoeng ka makotikoting
- 300 ml metsi
litaelo
- Hlatsoa komine ka pane e se nang mafura ho fihlela e qala ho nkha, e ntše ka pan.
- Hlakola onion le konofolo 'me u khaole ka li-cubes tse nyenyane. Ebola lihoete 'me u khaole likotoana tsa oblique. Hloekisa 'me u tšele paprika ebe u khaola likotoana tse ka bang 1cm ka bophara. Khaola likotoana tsa chorizo ka likhoele. Chesa khaba e le 1 ea oli ka pane 'me u bonese likhaba tsa chorizo ho eona, u li tlose ho tloha pan.
- Hlatsoa onion le konofolo ka har'a mafura a Corizo ho fihlela o fetoha. Kenya lihoete 'me u li otle ka nakoana. Kenya lihlopha tsa pepere ea tšepe, ka bokhutšoane ka ho chesa. Eketsa lierekisi le peista ea langa le le lej 'me ka bokhutšoanyane ka ho chesa. Kenya tamati le hoo e ka bang 300 ml ea metsi. Tlisa ho pheha 'me u kenye komine Nako, oregano, letsoai le pepere. Sechu ka mocheso o mahareng metsotso e 3. Kenya chorizo .
- Tlosa pan ho tloha mocheso. Ka khaba, etsa likoti tse 4 ka har'a ragout 'me u kenye lehe le leng le le leng, u fafatse letsoai le pepere. Beha pan ka setofong 'me u phehele mahe ka mocheso o mofuthu ka metsotso e ka bang 15 ho fihlela Lehe le lesoeu le tenyetsehile ka ho feletseng. Khaola parsley hamonate, u fafatse chorizo shakshuka 'me u sebeletse hang-hang.
Nutrition
Ho sebeletsa: 100gLikorolo: 47kcalLikhabohaedreite: 2.8gLiprotheine: 0.9gMafura: 3.5g
