Mohope ona o babatsehang oa ho kopanya o tla u pholosa nako le chelete.
Seo U tla se Hloka
- Likotlolo tse 3 tsa phofo
- 2 Tbsp. tsoekere
- 1 Tbsp. lebese (nonfat lebese le omileng ka phofo)
- 1-1 / 2 tsp. letsoai
- 2-1 / 2 tsp. tomoso (e omeletseng e omme)
- Likopi tsa 1-1 / 4 metsi (a futhumetseng)
- 1 Tbsp. oli ea meroho
Kamoo U ka e Etsang
- Ka sekotlolo se seholo, kopanya phofo, tsoekere, lebese le omileng le letsoai ho fihlela ho kopantsoe. Kenya ka har'a nkho e nang le quart e le 'ngoe e nang le sekoahelo se phahameng. Beha tomoso ka mokotla oa polasetiki oa ziplock mme o behe holim'a phofo ka nkho pele o kenya sekwahelo. Ema le boloka sebakeng se phodileng.
- Ha u loketse ho pheha bohobe, beha metsi a futhumetseng le oli ea meroho ka tlaase ho setho sa bohobe sa bohobe ba hau. Etsa lisebelisoa tse omeletseng ho tloha ka nkho holim'a lisebelisoa tse metsi, ho boloka tomoso bakeng sa ho qetela kapa ho latela litaelo tsa moetsi oa hau oa bohobe. Khetha White - Leseli la Khanya ea Leseli. Tlosa bohobe ho tloha ka mor'a hore ho behoe lipotoloho le ho phomola ka mohala oa terata hora e le 'ngoe pele u slicing.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 65 |
| Total Fat | 3 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 492 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 1 g |
| Liprotheine | 1 g |