Shakshuka khale

Le haeba lebitso lena le utloahala eka motho o ntse a thanya feela, o ka fumana mokhoa o motle oa ho ja nama ea nama ea kolobe.

Shakshuku hangata e jeoa bakeng sa lijo tsa hoseng Iseraeleng, empa hape e ka ba lijo tsa mantsiboea tse bobebe. E potlakile ebile e bonolo ho e pheha, e bohlokoa haholo. U tla thabela sejana sena se monate se halikiloeng.

Lithako

• Ligrama tse 800 tsa tamati,
• 1/2 onion, e khaoloe ka li-cubes,
• Sekipa se le seng sa konofolo, silika,
• Pepere e le 'ngoe e khubelu e khabisitsoeng ka li-cubes,
• Mahe a 6
• Tablespoons a mabeli a paseke ea langa le le lej,
• Khaba e le 1 ea phofo ea chili
• Khaba ea 1/2 ea erythritis
• 1/2 khaba ea pepere
• Pina e 1 ea pepere ea cayenne ho latsoa,
• Pina e le 1 ea letsoai ho latsoa,
• Pina e 1 ea pepere ho latsoa,
• oli ea mohloaare.

Lithako li etselitsoe li-servings tsa 4-6. Nako eohle ea ho pheha, ho kenyelletsa le ho itokisetsa, e ka ba metsotso e 40.

Boleng ba matla

Likahare tsa khalori li baloa ka ligrama tse 100 tsa sehlahisoa se felileng.

Ho pheha

Nka pan e kholo e tebileng. Tšela oli ea mohloaare e nyane le mocheso o phahameng ka mocheso o bohareng.

Kenya li-onion tse halikiloeng ka pane ebe o li tšela ka hloko. Ha onion e halikisitsoe hanyane ho fihlela e pepeseha, eketsa konofolo e khethiloeng ebe u pheha e 'ngoe metsotso e 1-2.

Kenya pepere ea tšepe le sauté ea metsotso e 5.

Joale beha tamati, paste ea langa le le lej, phofo ea chili, erythritol, pepere le pepere ea cayenne ka pane. Kopanya hantle le nako le letsoai le pepere ea fatše.

Ho ipapisitse le thato ea hau, o ka nka tse ling tse tsoekere bakeng sa sopho e tsoekere haholo kapa pepere ea cayenne bakeng sa linoko. E tla thusa ho theola boima ba 'mele kapele.

Kenya mahe ho motsoako oa tamati le pelepele. Mahe a lokela ho ajoa ka ho lekana.

Ebe o koahela pan 'me u qete metsotso e 10-15 ho fihlela mahe a phehiloe ebe motsoako o halikiloe hanyane. Etsa bonnete ba hore shakshuka ha e chesoe.

Khabisa sejana ka parsley mme u e sebelise ka pane e chesang. Ho thabela takatso ea lijo!

Shakshuki maelekezo (mahe a makakiloeng)

Letlapa la likhoho (le tsubiloeng kapa le phehiloeng) - 150 g

Tomate (e mahareng) - 3 li-pcs.

Eiee - 1 pc.

Pepere ea chili - 1/5 li-pcs.

Garlic - li-clove tse 1-2

Oli ea mohloaare - 4 tbsp.

Greens - 1/2 tetemang

• 185
• Lithako

Tomate ea Cherry - li-pcs tse 5-6.,

Pepere e monate - 1 pc.,

Eiee - 1 pc.,

Garlic - li-clove tse 1-2,

Oli ea mohloaare - 1-2 tbsp.,.

Greens - sehlopha se senyenyane,

Pepere e chesang, pepere e ntšo, letsoai - ho latsoa.

• 185
• Lithako

Lehe la khoho - li-pcs tse 3.

Eiee e tala - li-pcs tse 3.

Celery - li-stems tse 1-2

Pepere e chesang - ho latsoa

Letsoai la leoatleng - ho latsoa

Pepere - ho latsoa

Oli ea mohloaare - 2 tbsp.

Grori coriander - karolo e ka tlase

• 110
• Lithako

Mahe a likhoho - li-pcs tse 3.

Beef Tenderloin - 250 g

Tomate - 200 g

Pepere ea Bulgaria - 1 pc.

Eiee - 1 pc.

Kerese e omisitsoeng - pina

Bass e omileng - pina

Pepere e chesang - ho latsoa

Oli ea limela - 2 tbsp.

• 130
• Lithako

Lehe la khoho - 1 pc.

Pepere e khubelu ea Bulgaria - palo ea 0.5

Eiee - 0,5 likhomphutha.

Tomate e kholo - li-pcs tse 0.5.

Oli ea mohloaare - 2 tbsp.

Pepere e ntšo e ntšo - 0.5 g

Garlic - 1 khekhe

• 133
• Lithako

Mahe a likhoho - 4 li-pcs.

Tomate e Bohareng - 8 li-pcs.

Pepere ea Chili - 1/2 likhomphutha.

Sefuba sa matata - 120 g

Eiee - 1 pc.

Garlic - 1 khekhe

Parsley e sa tsoakoang le dill mane - makala a 'maloa

Chives - lekala la 1

Paprika e holileng - 1/2 tsp

Oli ea limela - 2 tbsp.

Pepere e ntšo - ho latsoa

• 143
• Lithako

Furu ea linaoa tse tala - 100 g

Mahe a likhoho - 2 likhomphutha.

Tomate - 1 pc. (90 g)

Eiee - 40 g

Oli ea mohloaare - 2-3 tbsp

Motsoako oa pelepele o mocha oa fatše - 2 g

• 124
• Lithako

Champignon e nyane - li-pcs tse 10-15.

Eiee - 1 pc.

Pepere e chesang - li-pcs tse 0.5.

Lehe la khoho - li-pcs tse 3-4.

Oli ea limela - 2 tbsp.

Letsoai, pepere e ntšo le paprika ho latsoa

• 85
• Lithako

E arolelana mofuta oa boitlhopho le metsoalle

Koetliso ea ho pheha

Pele, o hloka ho lokisa metsoako eohle e hlokahalang bakeng sa ho etsa shakshuki. Khaola onion.

Paprika e khaola likotoana tse nyane.

Khaola langa le le lej ka li-cubes tse nyane.

Kaha joale tsohle li se li loketse, o ka qala ho pheha shakshuki. Tšela oli ka pane 'me u futhumale. Beha onion le pepere ka pane e futhumetseng. Fry metsotso e 10.

Ho meroho e halikiloeng eketsa tamati, pepere e ntšo le letsoai ho latsoa. Hlohlelletsa le meroho e melang metsotso e meng e 7.

Kamora nakoana, beha konofolo e sithabetseng ka mochini o khethehileng oa meroho.

Hang ka mor'a ho kenyelletsa konofolo, motsoako oa meroho o sebelisang khaba, etsa li-indentations ebe u roala mahe ho tsona. Tšela mahe hanyane ebe u pheha ka mocheso o tlase ka nako e ka etsang metsotso e 5, ho fihlela lehe le lesoeu le fetoha le lesoeu. Li-yolk tse mahe li lokela ho lula e le metsi.

Kamora metsotso e 5, pheha shakshuka, haeba u lakatsa, e halikiloeng ka litlama tse ncha ebe ue tšela ka bohobe tafoleng.

Mahe a linotsi a shakshuka a Bajode - risepe ea khale ea Isiraele

Shakshuka ea khale ea Sejuda ha e monate ebile e phetse hantle, empa hape e ntle haholo. Bo-'mè ba bangata ba tla ananela melemo ena, hammoho le lebelo la ho pheha.

Lihlahisoa:

• Mahe a likhoho - 4 li-pcs.
• , Tomate e khubelu, e butsoitse haholo - 400 gr.
• Pepere ea Bell - 1 pc.
• Onion (hlooho e nyane) - 1 pc.
• Garlic - li-clove tse 2-3.
• Pepere e khubelu e chesang le e monko o monate.
• Bakeng sa ho halika - oli ea mohloaare.
• Bakeng sa botle le melemo - meroho.
• Letswai le lenyane.

Algorithm ea liketso:

1. Pele, o hloka ho lokisa meroho. Ebola ebe o hlakola konofolo. Khethla ka mokhoa o khahlisang le o khabane. Peel lieie, kena ka metsing, rinse. Khaola ka li-cubes tse nyane haholo.
2. Ho tloha pepere e monate, khaola mohatla, tlosa lipeo, rinse. Khaola ka li-cubes tse ntle.
3. Hlatsoa tamati, e khaoloe likotoana tse nyane, e be li-cubes.
4. Ka oli e futhumetseng ea mohloaare, fafatsa lieie le konofolo ho fihlela e e-ba khauta.
5. Ebe u eketsa pepere paneng ena le ho sesa.
6. E latelang moleng ke li-cubes tsa langa le le lej, hape u li romelle ho meroho e k'hamphaning, e sutumetse kaofela hammoho bakeng sa metsotso e 7.
7. Bohato bo latelang bo bohlokoa haholo - ka har'a meroho e chesang e nang le khaba, o hloka ho etsa li-indentation tse 'ne, o qheqhe mahe,' me u hloka ho etsa sena ka hloko, yolk e tlameha ho lula e tsitsitse. Bo-mme ba bang ba Bajuda ba re protheine e ka senya shakshuka. Ka hona, mahe a mabeli a robehile ka bongata ka botlalo, ho tloha ho tse peli - ho nkuoa li-yolks feela, empa ba tlameha ho boloka sebopeho sa bona.
8. Kenya linoko le linoko tse bonts'itsoeng. Letsoai, Fry ho fihlela protheine e se e loketse.
9. Fetisetsa sejana, u fafatse ka bongata ka litlama tse khethiloeng, o ka nka parsley, dill kapa duet ea litlama tsena tse nkhang hamonate.

Ho utloisisa ts'ebetso, o ka sebelisa risepe ea video, e shebelle hang mme o qale ho hlophisa ho tšoanang ha shakshuki.

Malebela le maqiti

Ha u lokisa shakshuki, ho bohlokoa ho hlokomela boleng ba lihlahisoa. Ho bohlokoa ho nka mahe a qetang ho chesa, bo-'m'a malapa ba bangata ba fana ka maikutlo a hore li shebahala hantle ka leqhoa la lamunu. Ho joalo, phello e ntle e fumanoa ka mahe a likhoho tsa mahae tsa mahaeng, moo yolk e nang le 'mala o makatsang.

1. Sephiri se seng ke hore mahe a shakshuki ha a lokela ho bata, ka hona ho khothalletsoa ho ba ntša ka sehatsetsing hoo e ka bang hora pele a pheha.
2. Tomate e na le litlhoko tse tšoanang tsa boleng bo holimo. U hloka ho nka feela lipalesa tse butsoitseng, tse khubelu tse lefifi, tse nang le nama e mafura le lipeo tse nyane.
3. Hape, litholoana tse ntle li tla fumaneha haeba tamati e tsoa serapeng sa hau kapa kontinenteng ea hau, kapa, maemong a feteletseng, e rekoe 'marakeng oa sehoai.
4. Ba eletsa pele ba romella meroho ho pane, e phumole letlalong. Sena se etsoa habonolo - likhahla tse 'maloa le ho tšela metsi a belang. Kamora ts'ebetso ena, ebola e tlosoa ka boeona.
5. Ho joalo le ka pepere, ho latela risepe ea khale eo e hlokang ho qhekelloa, ho sebelisoa mokhoa o fapaneng ntle le tamati. Tšela pepere ka ontong ho fihlela e bonolo, tlosa letlalo ka hloko.
6. Oli ea Shakshuka e lokela ho etsoa ka mehloaare, e batang ea pele e ts'oaroe, ho seng joalo e ke ke ea ba shakshuka ea nnete, empa lehe le emisitsoeng le entsoe ka tamati.

Ka kakaretso, shakshuka ke motsoako o nepahetseng, boqapi ba boqapi le liphetho tse hlollang!

Metsoako bakeng sa servings tse 3 kapa - palo ea lihlahisoa bakeng sa lits'ebeletso tse o li hlokang li tla baloa ka boiketsetso! '>

Nako ea ho pheha: 30 metsotso

Mokhoa oa ho pheha

Bakeng sa ho hlophisoa ha shakshuki, panate ea tšepe-e entsoeng ka tšepe e tšoaneleha hamolemo. Pele e lokela ho tšeloa ka mollo le ho futhumatsa oli ea mohloaare ho eona. Haeba ho se na mohloaare, o ka nka meroho efe kapa efe.

Khaola eiee e halikiloeng meheleng e mene ebe u e romella ka pane. Kenya konofolo e khethiloeng moo. Se ke oa sebelisa mohatla oa konofolo, khaola konofolo, joale e tla fana ka tatso ea eona le monko o monate haholoanyane. Re li fafatsa ka mocheso o mahareng ka metsotso e mengata.

Ka nako ena, lokisa tamati. Li tlameha ho bonoa. Ho etsa sena, pheha metsi esale pele 'me u theole litamati tse khaotsoeng ka mohono. Re li boloka ka metsing a belang motsotsoana ebe re li fetisetsa metsing a batang. Ebe letlalo le ka tlosoa habonolo. Khaola tamati ka li-cubes tse mahareng.

Pepere ea pepere e khaoloe likharetlana, mehele e bohale. Re tšela tamati le mefuta ka bobeli ea pepere pane. Hona joale o hloka ho kopanya ntho e 'ngoe le e' ngoe hantle le ho sesa metsotso e seng mekae. Re fokotsa mollo hanyane hore mosetareta oa rona o se ke oa tuka.

Ka mor'a moo, eketsa paske ea langa le le lej ho spaghetti. Ke rata ho sebelisa tamati e halikiloeng, e na le tlhaho ebile e monate haholo, empa e hloka ho feta halofo ea khalase. 'Me u tšollele metsi kapa moro, sheba ho latsoa mona. Soso e tla fetoha mokelikeli o fokolang, ha e tšabe, re tla e pheha.

Hona joale ntho ea bohlokoahali ke linoko. Ba tla fetohela mahe a tloaelehileng a khaotsoeng ka tamati hore e be shakshuka e tsebahalang. Etsa bonnete ba ho eketsa zira, peo ea caraway le coriander - motsoako oa tsona o tla fa sejana tatso e ikhethang ea bochabela. Paprika, basil, oregano - sena ke bakeng sa tatso ea hau, empa ntle le tse tharo tse kaholimo li ke ke tsa nepahala.

Ka hona, re noka letsoai le ho nela toro, e belisitsoe ebile e boreleli, e ne e le nako ea mahe. Re etsa li-indent tse nyane kaharepeng ka khaba ebe re roba mahe ho tsona. Leka hore u se ke oa roba yolk. Joale re fokotsa mollo 'me re tlisa mahe hore a ikemisetse - protheine e lokela ho chesa,' me yolk e lule e le metsi. Ho tla nka metsotso e mehlano.

E sala e le ho hlatsoa le ho khaola meroho, ho molemo ha e le cilantro, empa dill na le parsley e tla etsa joalo. Fafatsa shakshuku ka litlama ebe u sebeletsa. Ka setso, sena se etsoa hantle ka paneng eo se phehiloeng ka ho sona, kahoo, se fetoha se le senyane.

Sephiri le liphiri tsa shakshuki ea ho pheha

Shakshuka, kapa, joalo ka ha e boetse e bitsoa chakarufu, e bolela ts'ebeliso ea palo e kholo ea tamati. Ka karolelano, li-gram tse peli tsa mahe li nooa ligrama tse 400 tsa tamati. Mahe a halikiloe ka asene ea tamati, e lokelang ho pheha hantle. Soso e tlameha ho chesa. Ka hona, e kenyeletsa pepere e tala le e khubelu e chesang. Ka mokhoa o nepahetseng, spaghetti e fuoa lihora tse 'maloa, e le hore likarolo li ka ba le nako ea ho fela. Empa bakeng sa ho etsa lijo tsa hoseng ho lekane ho etsa feela metsoako ea sirapo e le bonolo.

Sephiri le liphiri tsa shakshuki ea ho pheha

Ho na le mekhoa e meng e poteletseng ea ho pheha, e lumellanang le eona e tla fihlela sephetho se nepahetseng:
Mahe a khoho a hloekileng. Li-yolk ha lia lokela ho hasana nakong ea ho halika. Ka hona, mahe a lokela ho nkuoa a le maholo hape a le ncha,
· Tomate. Ho bohlokoa ho sebelisa tamati e butsoitseng e nang le pulp e khubelu e lefifi. , Tomate e lokela ho ba monko o monate, o monate ebile o le meaty. Mariha, ha u pheha, u ka sebelisa tamati e halikiloeng ka lero la hau,
· Oli ea meroho. Sejana se lokisoa feela ka oli ea mohloaare ea boleng bo holimo. Ke 'nete hore u ka sebelisa sethala sa letsatsi, empa maemong ana u fumana mahe ka tamati, eseng shakshuka. Oli ea mohloaare e lokela ho ba ea boleng bo holimo ka ho fetisisa ebile e loketse ho fola,
Shakshuka e lokela ho phehoa ka sejana se setle, kaha e tla tlameha ho tšeloa ka har'a eona. Khetho e loketseng ka ho fetisisa ke sketi ea tšepe-tšepe, panse ea ceramic kapa sejana sa ho baka khalase.

Shakshuka e phethahetseng: mokhoa oa khato ka bohato

Lijana li loketse li-bachelor le lijo tsa hoseng tsa lelapa. Tsela ea khale e kenyelletsa tšebeliso ea lieie le chilantro e ncha. Se ke oa tšaba ho ja lieie lijo tsa hoseng. Ehlile, ts'ebetsong ea kalafo ea mocheso e tla lahleheloa ke monko oa eona o ikhethang le tatso.

Ka risepe ea khale ha ho na litlatsetso tse sa tobang joalo ka soseji, Bacon, nama. Sejana se fetoha khalori e tlase. Ka hona, e ntle bakeng sa lijo tsa hoseng tse phetseng hantle le lijo tse matlafatsang. Tsela ea khale e kenyelletsa pepere e monate ea tšepe. Ho molemo ho nka pepere ea mebala e fapaneng ho etsa hore sejana se hlake ebile se sa tloaelehe.

Mokhoa oa ho pheha:

1. Re khaola eiee meheleng e mehlano ebe re fetela khauta ka oli e chesang ea mohloaare,
2. Kenya konofolo, konofolo e khabisitsoeng hantle, e fetisitsoeng ka har'a khatiso, ho onion,
3. Re romela pepere e tlotsitsoeng e paneng, 'me ka mor'a metsotso e 2-5 ea tamati,
4. Tšela sejana ka metsotso e 5, ebe u eketsa letsoai, pepere, eketsa tsoekere le zira,
5. Re etsa li-indent ka seketsing mme re khanna lehe le le leng ka nako. Mahe a hloka ho eketsoa ka hloko haholo hore a se ke a hasana.
6. Koahela sejana ebe u pheha metsotso e ka bang 10,
7. Ka lebaka leo, protheine e lokela ho ba le letso-letso, 'me yolk e lokela ho ba metsi, e sa koaeloe ke filimi,
8. Ho bohlokoa hore moqomo o le metsi ka mokhoa o lekaneng e le hore sejana se se ke sa chesa ts'ebetsong ea ho pheha. Haeba ho se na metsi a lekaneng, ka moo ka sopho u ka eketsa paseke e nyane ea tamati e tsoakiloeng le metsi,
9. Sebeletsa shakshuku, e fafalitsoeng ka chilantro e ncha, hammoho le bohobe kapa pita.

Hearty shakshuka on lean toast

Shakshuka ke sejana se arotsoeng se lokiselitsoeng motho ka mong. Haeba u se na lijana tse 'maloa ho etsa lijo tsa hoseng tse loketseng setho se seng le se seng sa lelapa, ke moo risepe e loketseng bohobe e loketseng. Bohobe bo hloka ho omisoa ka pane e chesang e nang le mabota. Bakeng sa risepe, lihlahisoa leha e le life tse halikiloeng tsa bohobe li loketse: bohobe bo bolelele, chiabatta, pita, le likuku tse sephara tse nang le peo ea sesame. Bohobe bo omileng bo lokela ho ba ka tekanyo ea sekotoana se le seng ho motho a le mong.

Sejana se u lumella ho leka linoko. Haeba u rera ho sebeletsa bana ba shakshuku, paprika e chesang e ka nkeloa sebaka ke e monate. Tatso e tla ba ho se nke lehlakore. Lijana li tla ba monate ebile li hlasimolle haeba u eketsa karolo ea tharollo ho risepe.

Spinach Shakshuka: risepe kgato ka kgato le foto lapeng

Shakshuka e nang le sepinachi e nkoa e le monko o monate ebile e monate haholo. Khabisa tatso ea sepinche se tla thusa ho tsoala chisi, e tla etsa tatso ea sejo sa Mediterranean. Cheese e khethiloeng e na le livithamini le liminerale tse ngata. E khutlisetsa ts'ebetso ea bowel mme e loketse ho qala letsatsi hantle.

Ka lebaka la ho ba teng ha sipinachi le eiee e tala, sejana se shebahala se le mebala-bala. Spinach e tletse ka mokhoa o phethahetseng, e thusa ho tlosa chefo le chefo 'meleng. E ntlafatsa metabolism mme e thusa ho hlahisa matla - na ha se seo o se hlokang ho etsa hore letsatsi le qale hantle?

Nalane ea sejana.

Phefumoloho e nkhang hamonate ea Afrika, le ho ba ka mokhoa o nepahetseng ka hohle kamoo ho ka khonehang, ea Tunisia, e ile ea fetisetsoa lijong tsa Iseraele tse ratoang tsa naha eohle. Metso ea eona e khutlela morao makholo a lilemo ha ho ne ho sena lipane, empa ho ne ho lula ho e-na le tamati le mahe. Tlas'a letsatsi le chabileng le le futhumetseng, maemong a leholimo a futhumetseng, litamati tse monate le tse hlatsoitsoeng, tse hlatsoitsoeng lijo tse ngata ka linako tsohle Tunisia, 'me, joalo ka tloaelo, baeti, bo-hloma-u-hlomole le bajaki ba ile ba fana ka litlolo ho pota lefatše.

Isiraele ke naha e nyane, e nang le batho ba bangata, ea linaha tse fapaneng, ka hona, risepe ea ho pheha habonolo le e monate ea shakshuki e tlisitsoeng mona e simolohile hantle, ebile e se e nkoa e le sejo sa naha le boikhohomoso. E sebeletsoa Isiraele le lijong tse itekanetseng, le lireschorenteng tse hlomphehang, hammoho le ho phehiloeng ke bo-'mè ba ntlo ka kichineng ea lapeng.Lebitso la sejana "shakshuka" mohlomong le se le qalile ho tsoa ho "chukchuk" ea pele, e bolelang "ntho e ngoe le e ngoe e kopane", e leng 'nete, ntho e ngoe le e ngoe e ne e tsoakoe ka sejana sena, tamati le pepere le linoko tse ngata. Mme re ka utloa moea oa Isiraele e ntle lapeng, re tlameha feela ho lokisa shakshuka e ntle le e monko o monate bakeng sa lijo tsa hoseng.

Melemo ea sejana

Shakshuka e pelo le e monko o monate e na le thuso ka mekhoa e mengata. Pele, tsena ke li-vithamine le li-macro le li-macro tse fumanehang ka tamati, mme li na le bongata - tsena ke pectin, le fructose, le lycopene, le carotenoid, e leng antioxidant ea tlhaho. Ho ka ngolloa ho hongata ka litaba tsa livithamini ho tamati, le ho sheba taba ea hore tamati, ka lebaka la chromium, li thusa ho loants'a liponto tse ling, ke sehlahisoa se setle sa ho ja. Li boetse li ntle bakeng sa gastritis le khatello ea maikutlo, hobane litamati ke tsona litlatsetso tse ntle ka ho fetisisa lefatseng, li molemo ho feta chokolete.

Pepere e sebelisoang sejelong le eona ke ntlo ea polokelo ea vithamine, haholo e na le vithamine C, sena se e etsa sehlahisoa sa bohlokoa lijong tsa motho. Turmeric, e natefiloeng ka shakshuka, e bohlokoa hape, e na le livithamini B tse ngata, C, K, hammoho le likarolo tsa trace - calcium, iron, iodine. Turmeric hape ke moemeli ea hloahloa oa antibacterial, e ka emisa nts'etsopele ea melanoma. Matla a turmeric ho lisele tsa mofetše oa 'mele ha a so ithute ka botlalo, empa ho a khoneha, mme ntlha ena e tla pakahatsoa. Sekoahelo se joalo sa likarolo tsa bohlokoa sejana se le seng se bontšoa bakeng sa kamohelo ea sona e sebetsang, ka tekanyetso e kholo le e monate. E-ja monate ebile u se ke oa kula!