Seo U tla se Hloka
- 1/3 senoelo phofo ea morero
- 1 teaspoon letsoai
- 1/2 teaspoon
- paprika
- 1 tablespoon oli ea limela
- 4 masapo a linku (a ka bang lik'hilograma tse 2), letlalo le tlosoa
- Likotlolo tse 2 tsa moro
- 1/4 senoelo se hloekisitsoeng
- dill
- 8 litapole tse ncha tse nyenyane (li-ounces tse 12), li qhibiliha
- Li-ounces tse 12 tse hloekileng, li felisoa
- 1 tablespoon lero la lemone
Kamoo U ka e Etsang
1. Sejana se kopaneng, kopanya phofo, letsoai le paprika. Koahela nama ea phofo ka phofo, u tlose ho feta. Tšoaea motsoako oa phofo.2. Ha skillet e khōlō e tebileng, e chesang oli, chesa oli ho feta mocheso o phahameng. Eketsa khoho, lehlakoreng la nama, 'me u phehele metsotso e 1 1/2 ka lehlakoreng le leng, kapa ho fihlela ho soeufala. Tlosa poleiti e nang le khaba e slotted.
3. Tšela moro ka motsoako oa phofo o setseng ka sekotlolo le whisk ho fihlela o boreleli.
4. Tlosa mafura a skillet ue hlakole ka lithaole tsa pampiri. Kenya motsoako oa khoho le likhaba tse 2 tsa dill. Khothalletsa ho kopanya. Kenya likhoho, lihlahisoa tsa nama, le litapole. Tlisa motsoako ho pheha ka mocheso o phahameng. Fokotsa mocheso ho tlase. Koahela 'me u bosose ka metsotso e 10.
5. Beha sesepa sa sethopo ka holimo. Koahela 'me u qete metsotso e 15 ho isa ho e 20 ho feta, kapa ho fihlela likhoho le meroho li le bonolo.
6. Tlosa pan ka mocheso. Susumelletsa lero la lero la lemone le likhase tse 2 tse setseng tsa dill. Sebeletsa chesang.
Ho boloka Khoho e Ncha
• Boloka likhoho le likhoho tse phuthetsoe ka thata le lihatsetsi ho fihlela li loketse ho pheha.• Haeba u le hōle le lehae, u tsamaise likhoho tse sa phehoang ka setsing sa metsi kapa se pholileng.
• Khoho e ka 'na ea bolokoa ka har'a sehatsetsing pele ho matsatsi a 2. Bakeng sa polokelo e telele, tlosa khōhō. E phuthela ka ho phuthela ka polasetiki, ebe o phutheha ka thata-thata mosebetsing kapa ho koahela lekhalo, ebe o qeta likhoeli tse peli o leketlile.
• Likarolo tsa likhoho tse nonneng li lokela ho thawed ka sehatsetsing, ka microwave kapa metsing a batang. U se ke ua qhibiliha likhoho mocheso oa motsoako.
• Ho qhibiliha metsing a batang: Beha khoho ka har'a eona kapa ka mokotla oa polokelo ea lijo tsa polasetiki ka thata ho metsi. Fetola metsi khafetsa ho fihlela likhoho li thawed.
• Kamehla u tšollele khōhō e koahetsoeng le ka sehatsetsing.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 767 |
| Total Fat | 37 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 16 g |
| Cholesterol | 190 mg |
| Sodium | 905 mg |
| Li-carbohydrate | 38 g |
| Fiber Fiber | 6 g |
| Liprotheine | 68 g |