Khalefo, lemon le letsoai li etsa hore yogurt e be e bonolo le e monate ea salate. E batla e le monate, ho totobetse, empa e na le monate o motle o u lumellang ho apara salate. E leke ka meroho ea salate , joaloka li-romaine, lisaleng tsa meroho e khethiloeng, kapa esita le ho pata habonolo bakeng sa crudités.
Hoa monate ho joalo, ha e le hantle, empa haeba o rata ho leka ka kichineng, ho apara hona ho boetse ke setsi se setle seo ho sona ho ka etsoang liaparo tse ling. Ntho e bonolo ka ho fetisisa ea ho e etsa ke ho hlohlelletsa litlama tse ling tse ncha. Li-intate , li-chervil, le / kapa li-dill ke likhetho tsa ka mona, empa rosemary e nyane kapa parsley e seng e nyenyane ke khetho e ntle, hape.
Kapa, kopanya lintho ka ho eketsa linoko. Ho na le lenane le lenyenyane le le monate la fatše (ke tsebahala hape hore ke kenyelletsa feela cayenne le eona), empa le eona ke phofo ea curry kapa garam masala. Itlhahlobe ka likhahisoa tsa hau tse ratehang ka ho kopanya ka 1/4 teaspoon ho qala, ho latsoa le ho eketsa ho tloha moo (hopola, u ka lula u eketsa linoko tse ngata, empa u ke ke ua li tsoa hang ha li le teng!).
Seo U tla se Hloka
- 1/2 senoelo
- yogurt *
- 1 ho ea ho 2 diaspuni tse lero la lemone
- 1 ho 2 cloves konofolo
- dash sea salt (ho latsoa)
- Ho ikhethela: pepere e ntšo e ntšo (ho latsoa)
Kamoo U ka e Etsang
- Kopanya le yogurt le lero la lero la lemone le sekotlolo se senyenyane le ho hlakola hammoho ho fihlela ho boreleli. Ntle le moo, o ka li beha ka nkho e nang le penti e nang le sekoahelo 'me u li sisinyehe ka mokhoa o boreleli (sena se monate haeba u sa rera ho sebelisa moaparo hang-hang, kaha o etsa hore ho be bonolo ho boloka).
- Ebola 'me u fokotse konofolo, u fafatsa letsoai ho eona ha u ntse u etsa joalo ho thusa mohato oa ho senya. Eketsa sekotlolo kapa nkho le whisk kapa sisinya, ka ho latellana, ho kopanya le yogour yogurt.
- Kenya letsoai ho latsoa. Kenya pepere, ho uena u rata.
Ho apara ho tla boloka, ho koahetsoe le ho qhibiliha, ka matsatsi a 'maloa. Hlokomela hore haeba u batla ho e boloka, u ka 'na ua batla ho khutlisa hore na u na le konofolo e kae, kaha tatso ea eona e tla matlafala ha e ntse e lutse.
* Ke khothaletsa haholo ho sebelisa yogurt e feletseng ea lebese mona le litapisong tse tšoanang. E, ho na le mafura a mangata ho eona, empa hape ho bonolo ho fumana yogurt e feletseng ea lebese ntle le ho tsitsisa, ho thibela maiketsetso, le lintho tse ling tseo e seng yogate. Seo se re, hafeela se e-na le yogurt e sa tsitsitseng, se tla sebetsa, empa yogurt e sa nonneng e tla fana ka metsi a mangata, a sa tlaase a apara.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 70 |
| Total Fat | 1 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 4 mg |
| Sodium | 59 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 1 g |
| Liprotheine | 3 g |