Ha ho bata ka ntle, ho ba le sopho e le tlhaho joaloka ho itlama ka kobo e mofuthu 'me ho koahela maoto a hao ka licheche tsa mocheso. Keletso ena ea khale ea harese ea harese ke lijo tse matlafatsang tseo lelapa lohle le ka li thabelang likhoeling le mariha. Mona re u fa sopho e seng e tshesane haholo ebile e se e teteaneng haholo. Ke motsoako o matla oa meroho, nama ea khomo le harese ka tatso e tla khutlisa mehopolo. Sebeletsa mofuthu ona ka bohobe ba bohobe kapa li-biscuits le salate ea crispy.
Seo U tla se Hloka
- 1 lik'hilograma tse likete tse omeletseng
- 1/2 senoelo sa onion e khethiloeng
- 1 clove garlic (
- ho fokotsa )
- 2/3 senoelo sa perela harese
- Lihoete tse 3 ho isa ho tse 4 tse bohareng
- 3 matekela a celery (a hlalositsoeng)
- 1 (li-ounces tse 28) e na le tomate
- Likotlolo tse 3 ho isa ho tse 4
- nama ea linotši
- Likopi tse 2 metsi
- Ho ikhethela: 1 (di-ounces tse 10 le 2) e ka sophoa tomate
- 1 leaf leaf
- 1/4 senoelo se koaletsoe parsley
- 1/2 ho 3/4 teaspoon letsoai
- 1/8 pepere ea pepere
Kamoo U ka e Etsang
- Mohoete o motala oa bohobe, onion, le konofolo ka skillet e kholo ka mofuthu-mocheso o phahameng; kha metsi hantle.
- Fetisetsa motsoako oa nama ho lieha ho pheha; eketsa harese le lisebelisoa tse setseng.
- Koahela 'me u phehe ka holimo hora e le' ngoe, ebe ka nako e tlaase lihora tse 5-6.
- Nako le letsoai le pepere ho latsoa le ho sebeletsa.
Litlhahiso tsa ho pheha le Mekhoa ea Motsoako
- Ka lebaka la ho nolofalloa ke sopho ea harese ea nama ea harese, u ka e etsa hore e be e ntle ka ho fetisisa le e ikhethang bakeng sa lijo tsa motšehare kapa e apere lijo tsa motšehare. Ke tsohle ha ho hlahisoa le liphallelo. Lijo tsa motšehare li ka 'na tsa kopanya sopho ka sandwich e bulehileng kapa mahe a mangata a phehiloeng, ha li-croutons tsa maiketsetso kapa lihlahisoa tsa cheese li ka eketsa sopho ka boeona.
- Ho eketsa li-croutons, eiee e halikiloeng, khalase e khabisitsoeng kapa litapole tse fokolang li ne li tla etsa hore sejana se shebahale se felile ebe se etsa hore se sothehe. E le hore e be e ikhethang haholoanyane, senya sopho e nang le khalase ea veine 'me u sebetse ka lijo tse tsoekere. Ba bang ba ne ba tlōla lijo tse ling tsa lijo tse ling ebe ba kenyelletsa sekhase sa chisi ho kopanya. Ho sa tsotellehe hore na u etsa qeto efe, etsa bonnete ba hore u leka-lekanya litlolo tse nang le litlolo tsa letsoai, tse monate, tse bohloko le tse monate. Haeba uena le baeti ba hao le ka khona ho e sebetsana, ho eketsa monate oa lijo ho tla hlahisa litlolo le ho etsa hore sejana se ipiletse haholoanyane. Teaspoon kapa pepere e mengata ea fatše e tla etsa mano, empa ba bang ba ka eketsa sriracha sauce kapa pepere e khubelu ea pepere.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 403 |
| Total Fat | 14 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 101 mg |
| Sodium | 751 mg |
| Li-carbohydrate | 31 g |
| Fiber Fiber | 6 g |
| Liprotheine | 39 g |