Ho kopanya li-horseradish, yogurt e hlakileng le dill li fana haholo ka salate ea litapole. Hona ke phetoho e kholo ho lijo tse ngata tse halikiloeng le tse tsubang, empa li sebetsa hantle hantle le nama ea nama ea nama ea nama ea nama ea nama.
Seo U tla se Hloka
- 1 lik'hilograma / 450 g litapole tse nyenyane
- 1 e na le linaoa tsa garbanzo, tse tšolotsoeng
- 1/4 senoelo / 60 mL eiee e bofubelu, e khethiloe
- 1/4 senoelo / 60 mL mayonnaise
- 1/3 senoelo / 80 mL yogate e hlakileng
- 1-2 cloves konofolo minced
- 3 tablespoons / 45 mL hloekileng dill, khabeloa chopped
- 1 tablespoon / 15 mL mosetareta oa Dijon
- 1 teaspoon / 5 mL tsoekere e nang le granulated
- 1 teaspoon / 5 mL e lokiselitsoeng horseradish
- 1 teaspoon / 5 mL letsoai bakeng sa phehile, hammoho le teaspoon e 1 kapa ho feta bakeng sa motsoako oa salate
- 1/2 teaspoon / 2.5 mL pepere e ntšo
Kamoo U ka e Etsang
1. Pheha litapole ka letsoai ho fihlela li phehiloe, hoo e ka bang metsotso e 25 kapa ho feta ho latela mofuta le boholo ba litapole.
2. Lumella litapole ho pholile (ka ho sesa ka leqhoa) pele u khaola ka lik'hilograma tse 1.
3. Sebotlong se seng, kopanya lijalo tse setseng, ho akarelletsa le letsoai le eketsehileng. Eketsa linaoa tsa garbanzo, 'me u kopanya hantle. Etsa bonnete ba hore u se ke ua qeta ho kopanya kapa litapole li tla fetoha mushy. Sebelisa letsoai le eketsehileng ha ho hlokahala.
4.Ka sebetsana le sekotlolo sa polasetiki 'me u lule sehatsetsing bonyane lihora tse 2 pele u sebeletsa.
Salate e tla boloka matsatsi a mararo ho bolokiloe ka sehatsetsing sejaneng se thata sa moea.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 202 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 4 mg |
| Sodium | 455 mg |
| Li-carbohydrate | 29 g |
| Fiber Fiber | 5 g |
| Liprotheine | 7 g |