Dab ea botoro e eketsa leruo la risepe ena e halikiloeng mme e etsa hore e be e loketseng lijo tsa hoseng, mohlomong haufi le frittata kapa omelets. Leka ho fetola setlama se seng sa thyme, joaloka rosemary, ho fa litapole tse halikiloeng ntlha e ncha ka ho feletseng.
Seo U tla se Hloka
- 2 lik'hilograma litapole (tse tšoeu kapa tse monate kapa motsoako)
- 1 tablespoon botoro
- Supuni e le 'ngoe ea oli ea mohloaare e natefileng
- 1 thyme e teaspoon (e ncha, e qhibililoe)
- letsoai ho latsoa
- pepere e ntšo ho latsoa
Kamoo U ka e Etsang
- Preheat koloi ho 375˚F. Etsa litapole mme u li khaole ka lik'hilograma tse lekanang, tse ka bang 3/4 cm.
- Ha setofo se futhumatsa, beha botoro bohareng ba lakane le ho e qhibiliha ka ontong ka metsotso e 2 kapa ho fihlela botoro e qhibiliha ka ho feletseng. Tlosa pan ho tloha ka ontong.
- Ka sekotlolo, lahlela litapole ka oli ea mohloaare le thyme. Eketsa litapole ho pan, u sebelisa spatula ho lahlela litapole mme u li apere ka mokhoa o ts'oanang le botorate e qhibilihisitsoeng. Abela litapole ka mokokotlo ebe o fafatsa letsoai le pepere.
- Pheha ka 375˚F ka metsotso e 30 ho isa ho e 45, u fetole litapole ka metsotso e ka bang 20, kapa ho fihlela litapole li le bonolo ka hare 'me li ka ntle li qala ho sootho.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 113 |
| Total Fat | 3 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 4 mg |
| Sodium | 48 mg |
| Li-carbohydrate | 20 g |
| Fiber Fiber | 2 g |
| Liprotheine | 2 g |