Likhoele tsena tsa khoho li potlakile ebile li bonolo ho itokisetsa ka skillet 'me li etsa lijo tse monate ka pasta e chesitsoeng e chesang, kapa ho li sebeletsa ka litapole le meroho e lehlakoreng kapa ho salloa salate.
Seo U tla se Hloka
- Li-4 ho tse 6 tsa mafura a khoho, tse se nang bonono
- 6 tablespoons phofo, arotsoe
- 1/2 teaspoon letsoai
- Dash pepere e mongobo fatše
- 2 tablespoons oli ea mohloaare
- Likopi tse peli tse tranelitsoeng li-mushroom
- 1 clove garlic, minced
- E na le litamati tse 14,5 tse nang le tomate, tse sa koaloang
- 1/2 senoelo se omileng veine e tšoeu
- 1/2 senoelo sa moro moro
- 4 eiee e tala, e lesotsoe
Kamoo U ka e Etsang
- Ka sekotlolo se sa tebang, kapa sekotlolo sa pie, kopanya litepisi tse 4 tsa phofo le 1/2 teaspoon letsoai le pepere. Tloha likotoana tsa khōhō, u roale hantle.
- Ka pane e khōlō ea skillet kapa sa sauté, futhumatsang oli ea mohloaare ho feta mocheso o phahameng. Kenya likhoho ho oli e chesang le e sootho ka metsotso e ka bang 3 ka lehlakoreng le leng.
- Kenya li-mushroom tse halikiloeng mme u leke ka metsotso e 1 e telele.
- Ka sekotlolo se senyenyane, kopanya konofolo, tamati, veine, moro oa likhoho le li-eiee tse tala tse tala; hlohlelletsa likhase tse 2 tse setseng tsa phofo ho fihlela li kopantsoe.
- Tšela motsoako holim'a khoho le li-mushroom; hlohlelletsa ho kopanya le ho tlisa sefahleho.
- Fokotsa mocheso ho tlase, o koahela, 'me u bosose metsotso e 15 ho isa ho e 20, kapa ho fihlela o phehiloe hantle.
- Sebeletsa khoho le mongobo.
Khoho e lokela ho pheha bonyane 165 F ka nako e lekanang-bala thermometer e kenngoa karolong e kholo ka ho fetisisa ea sefu sa kana.
Li-Recipe tsa Mafura a Mangata
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 978 |
| Total Fat | 54 g |
| Fat Satated | 14 g |
| Fat Unsaturated | 23 g |
| Cholesterol | 279 mg |
| Sodium | 680 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 3 g |
| Liprotheine | 92 g |