Ho tsoa mekotlong ea rona, e fanoeng ka tlaase mona, o tla ithuta ho pheha leoatle le monate ka ontong. Litlhapi tsena tsa borena li na le tatso e makatsang ebile ke moetapele linthong tse nang le mafura a polyunsaturated acids, vithamine, phosphorus le likarolo tse ling tse ke keng tsa senyeha bakeng sa 'mele ea rona.
Ho pheha joang leoatleng le apehileng ka ontong?
Lijo:
- setopo sa leoatle - sekoahelo se le seng;
- Lemon - 0.5 likotoana;
- rosemary e omisitsoeng - 5 g;
- Curry - 5 g;
- pepere fatše - 5 g;
- bohobe ba koro e tšoeu - 65 g;
- onion - 75 g;
- konofolo - 1 clove;
- linate tsa phaene - 50 g;
- morara o omisitsoeng o se nang likoting, leseli - 25 g;
- oli ea mohloaare - 35 ml;
- capers - 15 g;
- letsoai - 10 g.
Litokisetso
Re tlosa setopo sa leoatle ho tswa ho li-insides, gills, likopi le mohatla, itlhatsoe hantle ka metsi a batang 'me u hlakole ka lithaole tsa pampiri.
Etsa eiee e nang le li-semicircle tse khabisitsoeng, le konofolo e nang le li-mugs ebe u feta ka pane e nang le oli ea mohloaare ho fihlela u nolofalitsoe. Lahlela linate tsa phaine, li-capers, tse hlatsoitsoeng pele le tse omeletseng tsa morara o omisitsoeng, eketsa lehlakoreng la lemon, curry le rosemary le ho lula mollong metsotso e 'ngoe ho isa ho e meraro. Etsa bohobe ba bohobe bo basoeu bo bobebe ka crumbs, eketsa pan 'me u kopanye. Kamora metsotso e le 'ngoe, re tlosa lintho tse lokiselitsoeng mollong, li pholile hanyane ebe re li tlatsa ka mpa ea libaka tsa leoatle. Tlatsa ho tlatsa hanyenyane mme u e abe holim'a setopo.
Sebopeho sa ho baka ka oli ea mohloaare le ho kenya tlhapi e phehiloeng ho eona. Senya sejana ka oli ea mohloaare le lero la lemone.
Sebaka sa leoatle se chesang ka li-seabase sepereisheneng sa pele ho 180 ho ea metsotso e mashome a mararo ho isa ho a mane.
Leoatle le letsoai ka ontong
Lijo:
- setopo sa leoatle - 1 lik'hilograma;
- letsoai la leoatle - lik'hilograma tse 1,5;
- makhooa a lehe - 2 pcs;;
- thyme - 1 lekala;
- Basil - 1 lekala;
- rosemary - 1 lekala;
- Lisebelisoa bakeng sa litlhapi - ho latsoa;
- konofolo - 1 kholo e nyenyane;
- oli ea mohloaare - 50 ml.
Litokisetso
Re tlosa setopo sa leoatle ho tswa ho viscera, mohatla, mapheoana le likhase le ho hlatsoa hantle ka metsi a batang. Ebe re e tšela ka sephara, re e tšela ka linoko tsa tlhapi ebe re e kenya ka mpeng lehlakoreng la thyme, basil le rosemary.
Hlatsoa ba makhooa hanyenyane ka corolla mme o kopane le letsoai leoatleng. Karolo ea halofo ea letsoai le nang le letsoai e kenngoa ka lekhasi le entsoeng ka lekhapeteng, 'me re etsa molamu bakeng sa litlhapi. Re kenya leoatle holimo, re koahe letsoai le letsoai le setseng mme re le tiise ka thuso ea matsoho, joalokaha eka re bōpa setopo sa tlhapi.
Etsa sejana ka pele ho lik'hilograma tse 230 'me u eme metsotso e mashome a mabeli a metso e mehlano. Haeba tlhapi ea hau e le khōlō, nako e lokela ho eketseha - bakeng sa halofo ea kilogramme ka metsotso e mehlano.
Ha re itokiselitse, re roba ka hloko foreimi ea letsoai, re tlose lehlakore la eona le ka holimo, le lokelang ho tsamaea le letlalo la leoatle, arola pampiri ea litlhapi le ho e beha holim'a poleiti.
Sebeletsa leoatle ka raese e phehiloeng le sauce, e lokiselitsoeng ka ho kopanya oli ea mohloaare, konofolo e entsoeng ka leqhoa le makhasi a mangata a basil.
Ho pheha joang leoatleng ka ontong le meroho?
Lijo:
- leoatle - likotoana tse peli;
- pepere e monate ea Sebulgaria - 250 g;
- Lemon - 1 sengoathoana;
- boea bo bofubelu - e 275 g;
- li-eggplant - 275 g;
- tamati ea cherry - 270 g;
- oli ea mohloaare - 35 ml;
- basil e omisitsoeng - 5 g;
- oregano-5 g;
- rosemary e omisitsoeng - 5 g;
- pepere fatše - ho latsoa;
- Lisebelisoa bakeng sa litlhapi - ho latsoa;
- letsoai - ho latsoa.
Litokisetso
Pele re pheha, re tlameha ho khaola litlhapi ebe re tlosa li-entrails. Hape u khaole lithako tsa mohatla le hlooho, 'me carouse e hlatsoe hantle. Hona joale li hlakola li omisitsoe ka thaole ea pampiri kapa napkins, e tšele ka letsoai, linoko tsa litlhapi le pepere. Ka mpeng, re kenya makhasi kapa li-lobule
Li-eggplant, li-eiee tse khubelu le pelepele, re li hloekisa ebe re li khaola. Litamati tsa cherry lia hlatsoa 'me li omisitsoe. Re ja meroho e nang le oli ea mohloaare, basil e omisitsoeng, rosemary le oregano le ho kopanya hantle.
Re hlahisa letlapa la ho baka kapa sefate ka oli ea mohloaare, re behe selikalikoe sa lemon ka tatellano, ebe re beha litopo tsa leoatle ho tsona. Ha mahlakoreng a ntse a aba meroho, a boela a fafatsa tlhapi ka oli ea mohloaare 'me a fumane sejana pele ho metsotso e mashome a mararo a metso e robeli.