Mahe a halikiloeng a ntse a ratoa haholo ho lijo tsa hoseng tsa Bochabela bo Hare ha ba ntse ba le United States. Empa ho e-na le lehe le patisitsoeng le phehiloeng ka oli e itseng kapa botoro, khabiso ena e monate e na le konofolo, lero la lemone le li-parsley tse hloekileng, tse etsang hore lelapa lohle le be le lijo tse monate le tse thahasellisang.
Empa feela hobane e akarelletsa lisebelisoa tse ngata ha ho bolele hore risepe ena e rarahane kapa e nka nako e telele ho e etsa. Ena konofolo e entsoeng kahe eahe e mpa e phaella ka lekhetlo le le leng hape e tla ba tafoleng ea lijo tsa hoseng ka metsotso e ka bang mehlano!
Seo U tla se Hloka
- Butter kapa
- ho pheha spray ho apara frying pan
- 1 tablespoon minced konofolo
- Khabapo e 1 e sa tsoa hatisa lero la lemone
- Mahe a 2
- 1/4 teaspoon letsoai, kapa ho latsoa
- 1/4 teaspoon pepere e ntšo, kapa ho latsoa
- 1 teaspoon e khabeloa e ts'oetsoe e hloekileng parsley
Kamoo U ka e Etsang
- Nakong ea mocheso o mofuthu, qhibiliha botoro ka lero la ho chesa , kapa u apere pente ka ho pheha spray pele u futhumatsa. Eketsa konofolo le lero la lemone 'me u phalle ka metsotso e ka bang 2, u shebella ho tiisa hore konofolo ha e chese.
- Hlaha mahe ka lero la frying. Fafatsa ka letsoai le pepere 'me u phehele metsotso e ka bang 2, ho fihlela yolk e qala ho tiea.
- Flip mahe ka hloko 'me u fafatse hape ka letsoai le pepere. Lumella ho pheha metsotso e 1 ho isa ho e 2 (nako e teletsana haeba u rata serame se tsitsitseng).
- Tlosa ho frying pan, fafatsa le parsley, 'me u sebeletse hang-hang.
Mekhoa e meng ea ho pheha Mahe
Haeba sesepe sena se u susumelletse ho hlahloba litsela tse ling tsa ho pheha mahe, u na le mahlohonolo! Ho na le li-recipes tse ngata tse bonolo tse letetseng hore u leke. Mahe a phehiloeng, a boetse a bitsoa mahee a shirred, a ka nka nako e telele ka sebong ho feta ho tsuba lehe ka setofo, empa liphello li bohlokoa ho ema. Mahe a kopantsoe le tranelate, botoro le chisi ka lijana tse ling le ho apeloa ho fihlela a behiloe. Ena ke risepe e feto-fetohang, e monate ka mefuta e fapaneng ea lijoe, hammoho le ho tlatsoa ha litlama, meroho e khabehileng, esita le ham kapa bacon. Qetella ka bohobe bo boima ba lijo tsa hoseng. Haeba u batla ntho e itseng hantle, mahe a koahetsoeng ke karabo. Ba ka 'na ba bonahala ba tšosoa ho pheha, empa haeba u latela mehato e seng mekae feela e bonolo u lokela ho koetlisa ka ho feletseng mahe, u itokiselitse ho lula fatše ka' mino oa Senyesemane kapa ho ja bohobe bo bongata ba li-multigrain.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 186 |
| Total Fat | 11 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 419 mg |
| Sodium | 744 mg |
| Li-carbohydrate | 6 g |
| Fiber Fiber | 1 g |
| Liprotheine | 15 g |