Li-beans tse tala le garlic , kapa ka Sepanishe "alibi joaloka Verdes con ago," ke phephetso e bonolo le e bonolo e sa sebeliseng letho empa e le mefuta e mecha - linaoa tse tala le konofolo! Hangata linaoa tse tala li sebeletsoa ka konofolo le moriana oa langa le le lej lijana tsa Sepanishe. Li-direpe tse ling tsa Sepanishe li kenyelletsa likokoana kapa linaoa tse nang le linaoa tse tala.
Sena se ka 'na sa se ke sa e-ba le metsoako le litlolo tsa Sepanishe, empa e monate le e phetseng hantle. Leka e le sejana se lehlakoreng le lijo tsa setso kapa joaloka sejana se nang le lijo tsa phomolo!
Seo U tla se Hloka
- 3/4 lb. linaoa tse ncha tse tala
- Clove tse 2 ho ea ho tse 3 tsa konofolo
- 2 tablespoons e eketsehileng moroetsana Spain oli ea mohloaare oli
- Etsa letsoai ho latsoa
Kamoo U ka e Etsang
- Hlatsoa ka ho feletseng linaoa tse tala.
- Etsa likhahla tsa linaoa tse tala ebe o phunya linaoa ka halofo.
- Beha sekepe.
- Koahela linaoa tse tala ho fihlela li phehiloe, empa li ntse li le monate.
- Fokotsa konofolo.
- Tšela oli ea mohloaare ka paneng e tlaase ea frying 'me u chese mocheso o mofuthu. Eketsa konofolo e nyenyane mme o kenyelletse ka bokhutšoanyane metsotso e 3 ho isa ho e 4 ho fihlela konofolo e hloekisa oli. Ka mor'a moo, eketsa linaoa tse tala 'me u li lahlele kahare ea ho cheka ho apara oli ea mohloaare le konofolo. Ba boloke mocheso ka nako e lekanang, kahoo ba pheha empa ba ntse ba pata.
- Tlosa linaoa tse tala mocheso.
- Letsoai le bonolo ho latsoa le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 176 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 40 mg |
| Li-carbohydrate | 25 g |
| Fiber Fiber | 7 g |
| Liprotheine | 7 g |