Joalokaha lebitso lena le bolela, recipe ena e tlaase ea carb e tletse nama. Haeba u rata oli ea hao e teteaneng 'me "haholo-holo nama," recipe ena e tšoanela ho leka.
Seo U tla se Hloka
- 1 tablespoon oli ea limela
- 1 eiee e mosehla, e entsoe
- Boima ba lik'hilograma tse likete
- 3 clove
- garlic , minced
- 1 pepere e khubelu ea bell, e pepe le ho khethoa
- 1 pepere e tala e tala, e pepe le e khethiloeng
- 1 e ka (14.5 oz)
- tomato puree
- 1 (li-15-ounce) linaoa tsa pinto tsa makotikoti
- 2/3 senoelo sa phofo
- 1/4 senoelo sa mobu
- komine
- 1/4 teaspoon sinamone
- 1/2 teaspoon fat cayenne, kapa ho latsoa
- 1 teaspoon pepere e ntšo
- 2 teaspoon letsoai
- Metsi a senoelo sa 3, kapa ha ho hlokahala
Kamoo U ka e Etsang
- Ka pitsa e kholo, holim 'a mocheso o mofuthu, tlosa nama ea khomo le eiee ka oli ho fihlela nama e soeufala,' me e robehe likotoana.
- Tlosa oli ebe o khutlela pitseng.
- Kenya konofolo mme u phehele metsotso e le 'ngoe.
- Eketsa lisebelisoa tsohle tse setseng, ntle le linaoa, 'me u bosose ka tlase ho lihora tse 1/2, u susumetsa ka linako tse ling.
- Eketsa linaoa mme u phehele metsotso e 15 pele u sebeletsa.
- Ha lipi li pheha metsi, ha ho hlokahala, ka hona ha e be e teteaneng haholo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 629 |
| Total Fat | 25 g |
| Fat Satated | 9 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 168 mg |
| Sodium | 391 mg |
| Li-carbohydrate | 37 g |
| Fiber Fiber | 11 g |
| Liprotheine | 65 g |