Bell Peppers tse nang le litapole le ho tlatsoa ha tuna
Kakaretso ea nako4 lihora tse lihora
Litšebeletso 2 batho
Ho lokisetsa pelepele
- 4 Pepere e nchocho e tala
- Oli ea mohloaare
- 1 Eiee e khubelu
- 2 Li-clove tsa konofolo
- 2 metsi
- 2 asene ea balsame e bonolo
- 1 tsp Pepere e ntšo e sa tsoa omisoa
- 1 tsp Letsoai la leoatleng
- 1 Lekhasi la leoatle
- 1 Oregano e omisitsoeng
Ho lokisetsa ho tlatsa
- 6 Litapole tse mahareng tsa boka
- Letsoai la leoatleng
- Peo ea Caraway
- 1 ka Li-fillet tsa tuna ka oli ea mohloaare
Tokisetso ea ho apara
- 0,5 senoelo mayonnaise
- 1 sehlopha Chives
- 1 Eiee e nyenyane e khubelu
- 1 Pepere e khubelu ea pepere
- 1 Lime
- Pepere e ntšo e sa tsoa omisoa
- Letsoai la leoatleng
- pepere ea Cayenne
Ho lokisetsa pelepele
Seha lesela le bophara ba 1 cm ka bolelele ho tloha pelepele. Tlosa ka hloko li-partitions tse tšoeu le li-cores. Mabapi le aesthetics, ho monate haeba stem e lula holim'a pod. Hloekisa, u arole 'me u khaole eiee e khubelu ka halofo. Hlakola konofolo 'me u khaole ho li-slithers tse ntle.
Chesa oli ea mohloaare ka mocheso o mofuthu ka pane e kholo e lekaneng e nang le sekwahelo 'me ka bonolo u hate pelepele ka hohle. Eketsa lilae tsa onion le konofolo 'me u fry hakhutšoanyane. Hlakola ntho e 'ngoe le e' ngoe ka likhahla tse 'maloa tsa asene e tšoeu ea balsame ebe u eketsa metsi. Koahela 'me u eme ka mocheso o tlaase bakeng sa metsotso ea 5.
Phahamisa pelepele ho tsoa ka pan 'me u li lumelle hore li pholile. Boloka metsi a setseng.
Ho lokisetsa ho tlatsa
1. Bakeng sa ho tlatsa, pheha litapole ka matlalo a tsona metsing a phehang ka letsoai le lenyenyane le peo ea caraway. Tlosa tuna ho tswa ho thini 'me u tšollele hantle holim'a sefe.
2. Ha li phehiloe, ebola litapole ha li ntse li chesa 'me u li tlohele li pholile. Ebe u khaola li-cubes tse nyane. Khetha tuna ka fereko.
3. Kopanya metsoako ka bobeli hantle hammoho.
Bakeng sa moaparo
1. Khaola li-chives ka meqolo e metle. Hlakola onion 'me u khaole hantle. Khaola pepere ea chilli hantle. Ba ratang ho ja lijo tse bobebe ba ka tlosa peō ea pepere ea chilli.
2. Kopanya mayonnaise le lero la lime 'me u kopanye hantle le chives, onion le chilli pepere. Nako ea ho apara ka letsoai, pepere e ntšo 'me, haeba ho hlokahala, pepere ea cayenne ho latsoa.
Kopano le tokisetso
1. Kopanya ho tlatsa hantle ka ho apara le nako hape ha ho hlokahala.
2. Tšela ho tlatsa ka pelepele 'me u li hlophise ka poleiti e tebileng hanyenyane' me u tšollele mokelikeli o setseng ho tloha ho chesoa ha pelepele. Lumella li-pods tse tlatsitsoeng hore li kene ka sehatsetsing ka lihora tse ka bang peli. Khutlela mochesong oa kamore hoo e ka bang metsotso e 20 pele u sebeletsa. Ka bomalimabe, pelepele tse pentiloeng ha lia lokela ho boloka. Li latsoeha ka ho fetisisa tse foreshe.
Ke rata ho fana ka pelepele e pentiloeng e le lijo tsa mantsiboea tsa lehlabula le quesadillas, guacamole le salsa ea tamati e monate.
Ho sebeletsa: 100g | Likorolo: 471kcal | Likhabohaedreite: 1.6g | Liprotheine: 1.8g | Mafura: 51.7g