Masila ana a bonolo a apere hantle ka lero la tomate le asene, 'me mahe a thata a phehiloeng a e fa liprotheine tse ngata le tatso.
Sebeletsa salate ka lettuce makhasi, arugula, lesea la spinach kapa la khale, kapa meroho e tsoakiloeng ea salate.
Seo U tla se Hloka
- Likotlolo tse 2 tse halikiloeng linaoa tsa French, tse ka bang 12 ho isa ho tse 16
- Kopi e 1 ea asene
- 1/4 senoelo sa lero la tomate kapa lero la V-8
- Lipopoana tse 2 tse tsoekere
- 1/4 teaspoon e omisitsoeng ea lekhasi la tarragon, basil, e omeletseng kapa e omisitsoeng
- 1 tablespoon e khaotsoe kapa e grated e bofubelu kapa e mosehla eiee
- 3 tablespoon chopped pimiento
- letsoai le pepere e ncha e mongobo, ho latsoa
- 2 mahe a phehiloeng ka thata, a lesotsoe
- lettuce e siea kapa meroho e tsoakaneng
Kamoo U ka e Etsang
- Pheha linaoa tse tala tse latelang. Hlapa hantle 'me u fetele sekotlolo.
- Ka nkho ea top top, kopanya lero la tomate, tsoekere le tarragon e senyehileng kapa basil. Shake ho kopanya ka botlalo. Beha ka thōko.
- Kenya onion le pimiento ho linaoa tse tala. Lahlela ka ho apara.
- Mohala o nang le lipoleiti tse 'nè tse nang le lettuce. Arola mahe a entsoeng ka thata a phehiloe ka har'a lipoleiti, ebe o phahame ka motsoako o motala oa linaoa.
- Fafatsa e mong le e mong ea sebetsang habobebe ka letsoai le pepere e ncha e mongobo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 282 |
| Total Fat | 15 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 284 mg |
| Sodium | 221 mg |
| Li-carbohydrate | 7 g |
| Fiber Fiber | 1 g |
| Liprotheine | 30 g |