Lijo tse monate tsa poone tse monate le li-chunks tsa avocado tse monate tse koahetsoeng ka liaparo tse hlahisang likhama li etsa salate e kholo, salsa, kapa e thabisang-ho itšetlehile ka hore na u batla ho e sebelisa joang. Se sebeletse betheng ea meroho, ho tacos, kapa ka lichelete.
Joaloka khopolo ea ho apara liaparo tse monate empa o khetha poone ea pheha? Leka salate ea lijo-thollo e halikiloeng.
Seo U tla se Hloka
- 3 poone e monate ea litsebe
- 1 pepere e khubelu e le 'ngoe
- 1 e nyenyane eiee e bofubelu
- 3 tablespoons oli ea meroho
- 1 tablespoon lero la lime
- 1 tablespoon veine e khubelu veine
- 1/2 teaspoon letsoai le letle la letsoai
- 1/4 teaspoon cayenne (khetho)
- 1/4 teaspoon pepere e ncha e mongobo
- 1 senoelo makhasi a cilantro
- 2
- li-avocate
Kamoo U ka e Etsang
- Khaola linotši litsebeng tsa poone 'me u kene sekotlolo se seholo (Ke rata ho khaola majoe ho sebetsa ka tsebe ho kenngoa ka sekotlolo se seholo ho ba tšoara kaofela ha ba oela). Etsa pepere e khubelu le onion e khubelu mme ue kenyelle likokotlong tsa poone. Ka tsela e loketseng, o tla khaola pepere le onion ka lero le haufi le boholo ba linama tsa poone bakeng sa sebopeho se khahlisang ka ho fetisisa.
- Ka sekotlolo se senyenyane kapa senoelo sa ho lekanya, kopanya oli, lero la kalaka , asene, letsoai, cayenne le pepere. Hlohlelletsa kapa u hlahise motsoako ho fihlela o kopantsoe hantle. E tšollele hohle motsoako oa poone. Tela ho apara meroho e ts'oanang hantle le ka ho feletseng.
- Fokotsa makhasi a mangata ebe o e kenya salate / salsa. Tlosa salate / salsa hape ho kopanya. (Tlhokomeliso: E ka etsoa ho fihlela ntlheng ena esale pele.A koahela 'me u chese ho fihlela hoo e ka bang hora pele u sebeletsa.A lumella salate / salsa ho tla mocheso pele o sebeletsa.)
- Nakoana pele o sebeletsa, peel le dice ea avocado. (Bona mona ka tlase bakeng sa litaelo tsa mohato ka mohato haeba ho buuoa ka litopo ho ncha ho uena!).
- Kenya alecado ea diced ho salate. Sebelisa khaba e kholo e le hore u kenyetse khase ea alecado ka letsoho ka salate / salsa. Sebeletsa hang-hang le mocheso oa mohatsela.
Tsela ea ho Thabella le ho Etsa Lintho ka Tsela ea ho Itobela
Ho na le litsela tse fetang tse lekaneng tsa ho tlosa avocado eohle ka li-chunks tse ts'oanang hantle, ke kamoo ke e etsang:
- Khaola avocado ka halofo ka bolelele ho potoloha sekoting.
- Etsa likhapha tse peli ho li arohanya.
- Tšoara lehlakoreng ka sekoting ka letsohong le le leng, 'me u kenyetse thipa e kholo ka sekoting, ue tšoase ka bohale ba thipa.
- Fokotsa thipa e le hore u lokolle sekoti 'me u se tlose (haeba ho sebelisa thipa ka tsela ena ho u tšosa, u ka sebelisa khaba e kholo ho otlolla sekoti).
- Hape, u tšoara halofo ea avocado ka letsoho le le leng, sebelisa ntlha ea thipa ho fokotsa nama ea avocado ho fihlela lekhapetleng. E-ba hlokolosi le bonolo ho etsa sena. Khaola likarolo tse le 'ngoe ebe u fetola likhahla tseo ka likotoana ka ho khaola lilae ka ho toba ho lilae tsa pele.
- Fela peele ea avocado ka hare-ho tsoa, ho tsoa likotoana tse khethiloeng-ho li tlohela ka sekotlolo.
- Pheta ka khase ea bobeli halofo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 189 |
| Total Fat | 10 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 0 mg |
| Sodium | 248 mg |
| Li-carbohydrate | 26 g |
| Fiber Fiber | 8 g |
| Liprotheine | 5 g |