Li-fillets tse nyenyane li phethehile hantle. Li-fillets tsena tse pota-potiloeng li pota-potiloe ka motsoako oa spinach o natefetseng. Hoa makatsa hore na ho bonolo hakaakang hore se setle sejana se etse! Feela pheha sipinake, sesebelisoa se phalle, 'me u bake. Sebeletsa litlhapi ka setlolo se tšoeu se tšoeu le cheese ea Parmesan.
Sejo se lehlakoreng se le seng sa litapole tse halikiloeng kapa tse halikiloeng e ne e tla ba se phethahetseng le litlhapi. Rice ke khetho e 'ngoe e ntle. Eketsa salate e lahliloeng kapa meroho e tsoakiloeng bakeng sa lijo tse sa lebaleheng.
Seo U tla se Hloka
- 5 tablespoons botoro (arotsoe)
- 1/4 kopi ea onion (minced)
- Sephutheloana se le 1 / seno sa spinach (se qhibililoe, se phehiloe, se qhibililoe ebile sea pata)
- 1/2 teaspoon oregano
- 1/2 teaspoon letsoai
- 1/4 pepere ea pepere
- Lik'hilograma tse peli li senya lihlopha
- 1/2 senoelo veine e tšoeu (e omileng)
- 3 tablespoons phofo
- 1/2 teaspoon omisane e omeletseng
- 1 senoelo sa lebese
- Hloekisa: Cheese e ncha e entsoeng ka Parmesan
- Hloekisa: li-paprika
Kamoo U ka e Etsang
- Pholisa botoro ba 2 tablespoons skillet.
- Kenya onion 'me u leqe ho fihlela ho fetoloha.
- Susumelletsa ho sipinake, oregano, 1/4 teaspoon letsoai le 1/8 tepone ea pepere.
- Beha motsoako o mong le o mong oa sipinake oa 1 1/2 kopong e 'ngoe le e' ngoe ea flounder; tsoha.
- Beha litlhapi ka ho jella sejana, sehlakoreng se ka tlaase. Kenya veine.
- Koahela 'me u chese metsotso e 25 ho 350 F.
- Hlakola 'me u boloke senoelo sa 1/2 sa metsi.
- Boloka litlhapi li futhumetse.
- Ho qhibiliha lithane tse tharo tse 3 tsa botoro ka sekotlaneng ho feta mocheso o mocheso; eketsa phofo, letsoai, pepere le mosetareta. Eketsa metsi a bolokehileng le lebese.
- Khothalletsa ho fihlela ho teteaneng le ho phatloha.
- Tšela holim'a meqolo e entsoeng ka majoe. Fafatsa le Parmesan le paprika pele o sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 370 |
| Total Fat | 19 g |
| Fat Satated | 9 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 122 mg |
| Sodium | 871 mg |
| Li-carbohydrate | 18 g |
| Fiber Fiber | 2 g |
| Liprotheine | 29 g |