Litapole tsena tse patisitsoeng li fapane haholo. Liapole li eketsa monate ho litapole, leha ho le joalo, litlolo tse ntle tsa litlama li ntse li khanya. Krims'are e monate e fana ka setopo se setle, empa hopola, u batla litapole tsena tse pentiloeng, ho se bonolo. Mela litapole tse mashedane li molemo haholo ka nama ea kolobe.
Seo U tla se Hloka
- 1 1/2 lik'hilograma russet litapole (ho hlajoa le ho khaola lik'hilograma tse 1,2)
- Liapole tse 1 (monate oa khauta; o qhibililoe 'me o khaotsoe ka lik'hilograma tse 1/2-cm)
- 1/2 onion e bohareng (e tlotsitsoeng)
- 1/2 teaspoon
- oregano (omisitsoeng; e sithabetseng)
- 1/4 teaspoon
- thyme (omisitsoeng; e sithabetseng)
- 1/4 teaspoon
- linama (grated e ncha)
- 1/8 teaspoon rosemary (omisitsoeng; e sithabetseng)
- Likotlolo tse 1 1/2 tsa moro
- 2 tablespoons tranelate e bolila
- 1 tablespoon botoro
- 1 teaspoon kosher
- letsoai (kapa ho latsoa)
- batsho
- pepere (ho latsoa)
Kamoo U ka e Etsang
- Beha litapole, liapole, lieiee, oregano, thyme, nutmeg le rosemary ka sekoahelo se boima le moro oa kana. Koahela 'me u qete metsotso e 20 ho isa ho e 30 ho fihlela u le bonolo. Tlosa metsi, u boloke ho sebelisoa hamorao, 'me u khutlisetse meroho le liapole ho saupe.
- Eketsa tranelate e bolila, botoro, letsoai le pepere. Qetella meroho ka makhetlo a mangata, u siee maqhubu a mang a maholo. Haeba litapole tse mashed li omme haholo, eketsa e nyenyane ea metsi a bolokehileng.
- Haeba ho hlokahala, khutlisa mocheso o tlaase ha u ntse u tsosoa kamehla. Sebeletsa chesang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 146 |
| Total Fat | 3 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 7 mg |
| Sodium | 580 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 4 g |
| Liprotheine | 3 g |