Limmine le cayenne li fetola yogurt e hlakileng e le ho pata habonolo le e hlollang bakeng sa meroho ea selemo. Ho noa lipeo tsohle tsa komine le ho li sila ka boeona u li kenya ka ho khethehileng, empa khoma ea fatše e rekiloeng ka lebenkele e sebetsa hantle le eona. Keleme ea bolila e ikhethileng e hlahisa pompong 'me e fana ka tatso e nyenyane ea "yogurt-y" bakeng sa tatso e tloaelehileng ea "ja" le ho iketsetsa ka ho feletseng.
Meriana ena e monate e phethahetse bakeng sa meroho e mengata (aka e tala) ea mefuta eohle - lihoete, fennel, celery, radishes, cauliflower, broccoli le ho feta!
Seo U tla se Hloka
- 1 teaspoon komine (peo e feletseng OR 1/2 teaspoon fatše moko)
- Ho ikhethela: 1 clove garlic
- 1 k'hote ea yogurt (e teteaneng, e thata, kapa mokhoa oa Segerike *)
- Ho ikhethela: 2 tablespoons tranelate bolila (kapa
- crème fraîche )
- 1/4 teaspoon letsoai (leoatle le letle, le ho feta ho latsoa)
- 1/8 teaspoon cayenne (hammoho le ho feta ho latsoa)
Kamoo U ka e Etsang
- Haeba u sebelisa lipeo tsohle tsa cumin, futhumatsa lero le lenyenyane la ho chesa ka mocheso o phahameng. Hang ha o chesa, eketsa lipeo tsa komine 'me u phehe, u sisinye ho pan kapa u tsohle pele haholo, ho fihlela lipeo tsa komine li hlajoa ka monate le monko o monate, hoo e ka bang metsotso e le' ngoe. Fetisetsa peo e tlokotsitsoeng sekotlolo se senyenyane kapa poleiti 'me u ba lumelle ho pholile hanyenyane. (Hape sheba kamoo u ka jang peo ea Cumin .)
- Ntho e 'ngoe le e' ngoe ea limela tsa komine e fola, ebola 'me e fokotse konofolo ea clove. Haeba u na le khalase ea konofolo mme u batla matla a konofolo a matla, tsoela pele 'me ue sebelise!
- Beha yogate, tranelate e bolila (haeba u sebelisa), konofolo, khomare ea fatše (haeba u sebelisa sebaka sa peo), letsoai le cayenne ka sekotlolo se sehareng. Khothalletsa ho kopanya.
- Fela lipeo tse entsoeng ka makofi ka kofi e hloekileng ea kofi, e nang le seretse le pestle, kapa ka ho li hloma ka tlaase ho pane e nyenyane, e boima kapa mallet. Hlakola 1/2 teaspoon ea tsona ka ho pata. Latsoang 'me u fetole lihlahisoa tsohle ho latsoa.
- Koahela 'me u khone ho lumella litlolo hore li kopane bonyane hora e le' ngoe ho fihlela ho matsatsi a 2 (lintlha tseo litlolo tsa konofolo li tla li haha ka nako, kahoo haeba u batla ho li etsa lihora tse seng kae pele, ho molemo ho eketsa konofolo pele o sebeletsa). Fetisetsa sekotlolo sa ho sebeletsa ebe o sebeletsa, o pholile kapa o bata, ka meroho e khaoletsoeng le / kapa li-crackers. Etsa hore e be e majabajaba ka ho eketsa mokelikeli o mong oa mohloaare oa moroetsana kapa moroana o monyenyane oa ho tlosa peo ea koene ka holimo.
* Mohlomong ha ho joalo, empa yogurt e sebeliswang ho pata ena e lokela ho ba e sa tsitsang le e sa tsitsitseng. Li-yogurt tsa Nonfat le tse fokolang ka mafura li ntle, empa phepo e feletseng ea lebese e tla hlahisa moriana o moholo ka ho fetisisa. U batla ho tsamaea ka botlalo? Leka ho iketsetsa yogurt ea hau ea lapeng ( fumana recipe mona ).
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 51 |
| Total Fat | 2 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 6 mg |
| Sodium | 91 mg |
| Li-carbohydrate | 7 g |
| Fiber Fiber | 0 g |
| Liprotheine | 2 g |