Ka linako tse ling linaoa tse tšoeu li na le moelelo oa ho ba bobebe. Ke khetha ho ba talima e le sejo se monate, se se nang letho sa culinary, leha ho le joalo. Bakeng sa e le 'ngoe, ke nahana hore mokhoa oa bona o motle ke oa ho lemalla; e eketsa molomo-o ikutloang ke sejana sefe kapa sefe, ntle le ho eketsa mafura leha e le afe. Kopanya sena le 'nete ea hore ke mohloli o moholo oa liprotheine tse theko e tlaase' me ha ba khone ho pheha phoso. Mokhoa ona o motala oa sopho e entsoeng ka linaoa o koahetsoe ke linoko tsa Provencal tse hlahisang litholoana tse monate.
Seo U tla se Hloka
- 1 lik'hilograma tse omisitsoeng tse omisitsoeng, tse hloekisitsoeng le ho hlatsoa (Navy, e kholo leboea, canellini)
- Likopi tse 4 tsa khoho
- Likopi tse 2 metsi
- 1 cup kicked ham
- 3/4 senoelo se tšetsoeng lihoete
- 3/4 senoelo se oetsoeng mosehla oiee
- Likhase tse peli tsa konofolo, e sithabetseng le e khethiloeng
- 2 diaspoon tse omisitsoeng parsley
- 1 1/4 diaspuni tse tlokotswa majoe
- 1/2 teaspoon letsoai
- 1/2 teaspoon fatše pepere e ntšo
- 1/4 teaspoon e sithabetseng rosemary
- 1/8 teaspoon (pinch) basil e omisitsoeng
- Litapole tse nyane tsa khauta, pheha le mashed (hoo e ka bang ka 2/3 senoelo)
Kamoo U ka e Etsang
Koahela linaoa ka metsi a 1 'me u li koetlise bosiu bo le bong, kapa u li tlise ka potlako, u li koahelle ebe u behella ka thōko hora e le' ngoe.
Hlatsoa linaoa, li behe ka sekotlolo se seholo, 'me u kenye letsoho la khoho, metsi, ham, lihoete, lieiee, le li-seasoning ho pan. Tlisa motsoako ho emisa ka mocheso o tlaase 'me u lumelle sopho hore e phehele metsotso e 90 ho isa ho lihora tse 2, ho fihlela linaoa li le bonolo. Eketsa litapole tse pholileng 'me u bosose sopho bakeng sa metsotso e 5 e eketsehileng.
Sebeletsa chesang.
Sopho ena e tšoeu ea linaoa e tšoeu e etsa li-servings tse 8 ho isa ho tse 10.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 190 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 2 mg |
| Sodium | 238 mg |
| Li-carbohydrate | 34 g |
| Fiber Fiber | 9 g |
| Liprotheine | 13 g |