Peō ea kharenate (eo ka linako tse ling e bitsoang li-arile) mohlomong ke tsela e potlakileng le e bonolo ka ho fetisisa eo ke e tsebang ho eketsa thahasello ea mefuta eohle ea salate, ho tloha lisaleng tsa lijo-thollo, ho ea ho salate e tala. Ba fana ka palesa e ntle ea ruby e khubelu, mokokotlo o motle, le tse ling tsa monate o monate. Salate ena e sebetsa ka lehlabula hobane e khatholla, hape e tla shebahala e le karolo e kholo ea lijo tsa Keresemese, ka lebaka la mebala e hlabelang e khubelu le e tala. U ka sebelisa koena eohle kapa oregano kaofela ho e-na le motsoako haeba u rata.
Bona pampiri bakeng sa tlhahiso-leseling e eketsehileng ka ho reka peō ea kharenate kapa likharenate.
Seo U tla se Hloka
- Likomkomere tse 2 tse se nang litholoana
- 1/2 senoelo sa onion e khethiloeng
- 2 tablespoons lero le monate lemon
- 2 tablespoons oli e le mohloaare e sa lekaneng oli
- Supuni e 1 e entsoeng ka moriana o hloekileng
- Supuni e le 1 ea oregano e hloekileng
- Letsoai le khabisitsoeng le pepere e ncha e le mobu ho latsoa
- 1 senoelo sekharenate peo, e arotsoe (bona Tlhokomeliso)
Kamoo U ka e Etsang
- Hlakola likomkomere ka botebo 'me u behe sekotlolo se seholo. Eketsa eiee, lero la lemone, oli ea mohloaare, koena, oregano, letsoai le pepere. Eketsa halofo ea peō ea kharenate 'me u lahlele ho kopanya.
- Fetisetsa sekotlolo sa boleng le holimo ka peo ea likharenate.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 77 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 52 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 2 g |
| Liprotheine | 1 g |