Sebaka sena se tšelisang se le seng se potlakela ho etsa le se ipiletsang ka ho khetheha ho bana, ba tla thabela mokhoa oa majoe oa metsoalle ea Iseraele, e leng e kholo ho feta e tloaelehileng ea motsoala.
Seo U tla se Hloka
- 1 teaspoon oli ea mohloaare (e eketsehileng moroetsana)
- 1 tablespoon botoro
- 2 shallots e nyane (minced, kapa halofo ea onion)
- Likotlolo tse 1 1/2 tsa motsoala oa Iseraele
- Lik'hilograma tse 1 1/2 Stock (meroho)
- 1 senoelo sa spinach (serame se qhibilihitsoeng)
- 2-3 tablespoons parmesan chisi
- Letsoai ho latsoa
Kamoo U ka e Etsang
- Ka sauere kapa sekotlolo sa letsoho , oli ea mocheso le botoro hammoho ka bohareng-mocheso o phahameng ho fihlela botoro e qhibiliha. Eketsa shallots le saute, e hlohlelletsang khafetsa, ho fihlela e fetoloha, metsotso e ka bang 2 ho isa ho e meraro. Eketsa motsoalle oa hau oa motsoalle oa hae le ea bosula, o susumetsa khafetsa ho fihlela litopo li fetoha khauta, metsotso e 3 ho isa ho e 5.
- Eketsa setokong, tlisa sebokeng, fokotsa mocheso o tlaase (kapa mocheso o lekaneng ho boloka ho omisa), 'me u koahele. Pheha metsotso e 7. Hlohlelletsa sepinche se serame, pitsa ea sekoahelo hape 'me u phehele metsotso e 5 ho isa ho e supileng ho feta, ho fihlela mokokotlo a le bonolo.
- Tlosa mocheso, tsosa ka har'a chate ea parmesan le letsoai ho latsoa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 307 |
| Total Fat | 6 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 11 mg |
| Sodium | 349 mg |
| Li-carbohydrate | 52 g |
| Fiber Fiber | 4 g |
| Liprotheine | 12 g |