Pepere e tšoeu

Kamehla ha ho hlokahale hore Chile e be lefifi, bopaki ba sena ke pepere e tšoeu e khethehileng e nang le carb e tlaase haholo, e nang le ligrame tse 5,6 tsa lik'habohaedreite ka ligrama tse 100 🙂

Ka turkey le linoko tse ntle, e fetoha tse ling hape li phetse hantle. Ntle le moo, e lokisoa ka potlako haholo 'me e lula e atleha.

Lithako

• Lihlooho tse 2 tsa onion;
• 1/2 celery tuber;
• 1 capicum e putsoa;
• 3 li-clove tsa konofolo;
• Lieie tse 3;
• 600 g minced turkey;
• 500 g ea linaoa tse tšoeu tse phehiloeng;
• 500 di ml ea khoho ea khoho;
• 100 g ea yogurt ea Greek;
• Thispone e 1 ea oli ea mohloaare;
• Khaba ea 1 oregano;
• 1 thispone limet lero;
• 1/2 khaba ea pepere e chesang;
• Khaba e le 'ngoe ea kumine (kumine);
• Khaba e le 'ngoe ea coriander;
• Pepere ea Cayenne;
• Letsoai

Palo ena ea linoko ke ea li-servings tse 4.

Boleng ba phepo e nepahetseng

Litholoana tsa phepo e nepahetseng li lekantsoe 'me li bonts'oa ho 100 g ea lijo tse fokolang tsa carb.

Mokhoa oa ho pheha

1. Hlatsoa lierekisi tse khubelu ebe u li khaola likotoana tse nyane. Ebe u ebola celery ebe u khaola halofo ka li-cubes tse nyane. Ebola eiee ebe u e mehele e mehele.
2. Ebola lieiee le li-clove tsa konofolo, khaba ka khaba ho li-cubes. Fafatsa oli ea mohloaare ka paneng e kholo ea ho halika ebe u tšela lieie le konofolo ho eona ho fihlela li hlakile.
3. Joale eketsa pan 'me u fafatse turkey e halikiloeng ho eona. Haeba ho se na forcemeat, o ka nka schnitzel, oa e qhekella hantle, ebe oa e khetha ka har'a processor ea lijo. Ka grinder ea nama, sena se tla ba bonolo le ho feta.
4. Tšela nama e halikiloeng ka har'a moro oa likhoho, eketsa linate tse halikiloeng le mela ea pepere. Chili e tšoeu ea selemo le linoko: cine, coriander, oregano le chouse ea chili.
5. Haeba u sebelisa linaoa tse tšoeu tse tsoang ka makotikoting, ntšoa metsi ho eona ebe u a tšela ka pane ho e futhumatsa. Ehlile o ka e pheha ka seqo, pheha feela ka bongata hore o fumane 500 g ea linaoa tse tšoeu tse phehiloeng, ebe o kenyelletsa pepere.
6. Fafatsa ka onion ebe u hlohlelletsa ka har'a lero. Nako le letsoai le pepere ea cayenne.

Sebeletsa ka khaba ea yoghur ea Greek. Takatso ea lijo.