Sopho e entsoeng ka rantipole e monate ebile e khotsofatsa. Lintho tsena tse fokolang li etsa hore ho be le serame se monate, se monate le se tebileng haholo. Sebeletsa ka bohobe bo monate, bo bobebe ba ho qeta ka sopho kapa ho senya marotholi a ho qetela ka sekotlolo.
Seo U tla se Hloka
- 2 lik'hilograma
- lihoete
- 2 tablespoons botoro
- 1 e kholo eiee e mosehla (e entsoeng)
- Likopi tse 4
- khoho kapa meroho ea meroho
- 1/2 senoelo sa tranelate e boima
- Dash letsoai le letle
- Tlama pepere e ncha e mongobo
Kamoo U ka e Etsang
- Hlakola 'me u tšele lihoete. Ka pitsa e kholo ho feta seaplane-mocheso o phahameng. Qhibiliha botoro. Eketsa lieiee 'me u phehe, u hlohlelletse, ho fihlela lieiee e le bonolo, hoo e ka bang metsotso e meraro.
- Kenya moro le lihoete 'me u tlise pheha. Mocheso o tlaase le simmer ho fihlela lihoete li le bonolo, hoo e ka bang metsotso e 25.
- Sopho ea Whirl ka blender kapa processor ea lijo ho fihlela e boreleli, kapa e kopane le blender ea letsoho ka har'a pitsa. Hlohlelletsa ka tranelate le mocheso ka tlaase ho fihlela o chesa. Nako ea ho latsoa ka letsoai le pepere.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 279 |
| Total Fat | 17 g |
| Fat Satated | 11 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 49 mg |
| Sodium | 923 mg |
| Li-carbohydrate | 27 g |
| Fiber Fiber | 7 g |
| Liprotheine | 6 g |