E bonolo le e kholo e latsoang nama ea nama ea nama ea kolobe ea lijo tse nang le konofolo le rosemary . Lihoete tse halikiloeng le asparagus li etsa mahlakoreng a matle ho phethela lijo tsena tse potlakileng le tse bonolo. Kakaretso ena e na le melemo eohle ea lijo tsa matšeliso e tlisang lelapa lohle hammoho.
Seo U tla se Hloka
- 2 lik'hilograma tse peli
- 3 tablespoons e ncha rosemary (kapa ka 1 tablespoon omisitsoeng)
- 1 tablespoon oli ea mohloaare
- 2 cloves konofolo (halofo)
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Preheat oven ho 400 F.
- Tšoaea poto ea ho baka ka foil, fafatsa le ho pheha spray le sebaka ka ontong.
- Fokotsa mafura a linonyana tsa nama ea nama ea kolobe le serurubele, u li khaole ka halofo ka bolelele. Bula likhahla tsa nama ea nama ea kolobe le mohaho, ho phunyeletsa ho otloloha ka letsoho la letsoho kapa ka tlaase ho skillet e boima.
- Qetella rosemary haeba u sebelisa bocha. Hlakola li-pig tsa pheko hohle ka mahlakoreng a mabeli a konofolo ebe o arola oli ea mohloaare , ebe o fa rosemary, letsoai le pepere mahlakore ka bobeli.
- Tlosa phofu ea ho baka ho tloha ka ontong 'me u behe nama ea nama ea kolobe holim'a li-tray tse chesang. Khutlela ka ontong 'me u chese ka metsotso e ka bang 20 (bonyane 145 F mocheso oa ka hare). Tlosa 'me u emise metsotso e 5, ebe u seha.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 209 |
| Total Fat | 11 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 57 mg |
| Sodium | 92 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 1 g |
| Liprotheine | 20 g |