Sopho ea khoho e hlile e molemo moeeng, 'me tranelate ea sopho ea kana e rata. Empa bohle rea tseba hore meroho e thehiloeng ka tranelate e ka jaroa ka mafura, 'me sopho e entsoeng ka makotikoting e tletse sesedium, lik'hilojule le li-preservative. Ha u pheha phetoho e entsoeng ka mafura e entsoeng ka monate oa sopho ea kana, o ka laola metsoako 'me u etsa phetoho e matla empa e phetse hantle.
Ka ho fetola lebese le se nang mafura a halofo le halofo le mafura bakeng sa tranelate e boima, mahlaseli a fatše a fokotseha haholo karolong ena. Ho tlatsoa ha li-aromatics, meroho le litlama ho fa sopho monate oa monate o monate ha o kenyeletsa li-vithamine tse nang le bophelo bo botle le liminerale, 'me o etsa mofuta oa mofuta oa khoho ea khōhō ntle le mokokotlo. Ikutloe u lokolohile ho fetola meroho ho kenyelletsa litakatso tsa hau. U ka boela ua qeta masala - haeba sopho e arohana ha e thawed, e tsuba feela ka mocheso o tlaase haholo ho fihlela o kopantsoe hape. Sebeletsa ka bohobe bo bong bo mofuthu ba lijo-thollo kapa meqolo.
Seo U tla se Hloka
- 2 tsp. oli ea canola
- 1 kopi e entsoeng ka onion
- 1 senoelo se tšetsoe lihoete
- Lik'hilograma tse 1/2 tse tranelitsoeng li-mushroom
- 1 tsp. limela tse omisitsoeng tse omeletseng (tse kang thyme, basil, oregano, marjoram, sage, rosemary)
- Likotlolo tse 2 tse phehiloeng, khaola likoto
- Li-pea tse 1 (tse ncha kapa tse leqhoa)
- Likopi tse 4 tse se nang mafura, tlaase-sodium ea moro
- 1 senoelo sa mafura halofo le halofo
- 1/4 senoelo sa cornstarch e qhibilihile ka 1/4 senoelo sa lebese le sa fumanehang
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Oli e futhumetseng ka sekotlolo se seholo kapa sekepe sa Madache ho feta mocheso o mofuthu.
- Etsa liiee le lihoete ho fihlela liiee li nolofatsoa, metsotso e ka bang 7 ho isa ho e 8. Kenya li-mushroom le litlama tse tsoakaneng, 'me u tsamaee ka metsotso e meng e 5.
- Hlohlelletsa likhoho le lierekisi, ebe u eketsa moro.
- Tlisetsa ho pheha, ebe o fokotsa mocheso le ho omisa metsotso e 15.
- Eketsa halofo le halofo ea mafura. Hlohlelletsa motsoako oa cornstarch 'me u tsoele pele ho emisa ka metsotso e meng e 5 ho fihlela o teteaneng.
Ka ho Sebeletsa: Lik'halisine 124, lik'hilojule tse tsoang Fate 21, Fat 2.4g (e leng 0.6g), Cholesterol 34mg, Sodium 136mg, Li-Carbohydrate 9.6g, Fiber 2g, Protein 16.1g
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 255 |
| Total Fat | 13 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 63 mg |
| Sodium | 540 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 2 g |
| Liprotheine | 21 g |