Peō ena ea linaoa e nonneng e qala ka linaoa tse omisitsoeng, e leng ho e fa tatso e monate. Linaoa li pheha ebe li kopantsoe le tamati, nama ea nama ea likhomo le meroho. Sebelisa phofo e ntle ea phofo bakeng sa nako ena sekotlolo se monate sa bofubelu.
Sebeletsa lero lena le monate ka poone ea poone kapa li-muffin tsa poone bakeng sa lijo tse monate tsa letsatsi le letsatsi.
Seo U tla se Hloka
- Li-ounise tse 8 tse omisitsoe ka linaoa
- Likane tse 3,5 (14.5 oz) li hlahisa tamati (14.5 X 3 = li-ounces tse 43,5)
- 2 pelepele e tala e tala (lipeo li tlosoa, li khetholoe)
- 2 tablespoons oli ea limela
- Likopi tse 4 tse anyesitsoeng (eiee e ka bang 4 e kholo)
- 3 cloves konofolo, minced
- 1/4 senoelo se tšetsoeng parsley
- 3 tablespoons botoro (kapa margarine)
- Boima ba lik'hilograma tse sekete
- 1/4 senoelo se phofo
- 3-5 teaspoon letsoai (kapa ho latsoa)
- 1 teaspoon fatše pepere e ntšo
- 1 teaspoon fatše kutu
Kamoo U ka e Etsang
- Khetha likokoana-hloko; hlakola. Beha linaoa ka sekotlolo se seholo; koahela ka metsi mme u lumelle ho ema bosiu bo le bong ka sehatsetsing. Pata pele u pheha.
- Hala linaoa tse halikiloeng holong e khōlō ea Dutch kapa pitsa; eketsa metsi ho koahela. Tlisa ho pheha; fokotsa mocheso, 'me u koahele pan. Senya linaoa ka metsotso e ka bang 45, kapa ho fihlela li le bonolo. Likopa tsa linaoa li lokela ho phatloha ha u otla tse 'maloa ka khaba. Kenya tomate ebe u bosula ka metsotso e 5. Beha linaoa ka thōko.
- Ka pane e khōlō ea skillet kapa saute ka likhaba tse 2 tsa oli ea meroho, salisa eiee e khethiloeng le pepere ea tšepe ho fihlela u nolofatsa, u hlohlelletsa khafetsa. Eketsa konofolo le parsley e khethiloeng mme u phehele metsotso e 2 hape.
- Ka skillet e khōlō qhibiliha 3 tablespoons botoro kapa margarine ka mocheso o mofuthu. Eketsa nama ea nama ea khomo le ho pheha, ho hlohlelletsa le ho qhaqha, ho fihlela u se na pinki. Kenya oli e nang le onion le bell pepere; tsosa ka phofo ea phofo 'me u phehe metsotso e 10. Eketsa linaoa 'me u hlohlelletse pepere e ntšo fatše, komine ea fatše le letsoai ho latsoa.
- Koahela pan, u fokotsa mocheso ho tlase, 'me u bosose ka hora e le' ngoe. Tlosa sekoahelo mme u tsoele pele u pheha ka metsotso e ka bang 30.
- Hlakola mafura a mangata pele u sebeletsa.
Liphetoho
- Sebelisa pepere e khubelu le e tala e nang le tšepe e se nang sebe.
- Haeba u rata mocheso, eketsa pepere ea jalapeno e hahiloeng hantle kapa e nang le li-chiles tse tala tse teteaneng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 637 |
| Total Fat | 27 g |
| Fat Satated | 9 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 151 mg |
| Sodium | 1,771 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 11 g |
| Liprotheine | 59 g |