Bohobe bona bo monate bo qala ho phunya peppers ea jalapeno. Molemo ka ho fetisisa, mochine oa bohobe o sebetsa ka thata ho uena! Sebelisa pepere e nyenyane, e ncha kapa jalapeno kapa u sebelise pepone kapa tse peli tsa pelepele tse nang le makotiki. U ka boela ua sebelisa ho fokotsa palo ea pepere ea jalapeno kapa ho sebelisa pepere e bonolo ea bohobe bakeng sa bohobe bo fokolang.
Seo U tla se Hloka
- 1 pepere e nyenyane ea jalapeno
- 1 senoelo sa metsi
- Likotlolo tse 3 tsa phofo (
- bohobe )
- 3 tablespoons lebese (nonfat omileng)
- 1 1/2 tablespoons tsoekere
- 1 1/2 teaspoon letsoai
- 1 1/2 tablespoons botoro (ka likotoana tse nyenyane)
- 2 tomoso ea teaspoon (e omeletseng)
- 1/4 senoelo sa chisi (seaparo se chesang se bitsoang Monterey Jack, kapa sekontiri sa li-cheese sa Mexico)
Kamoo U ka e Etsang
- Tlosa qetello ea lehlaka la pepere ea jalapeno. Sela pepere ka halofo ka bolelele. Ka khaba e nyane, hlahisa peō le likhopo tse mebala-bala. Fokotsa pepere hantle.
- Kenya metsoako ho pan ea mochine oa bohobe ho ea ka taelo ea tlhahiso ea moetsi oa mochine oa bohobe, ho eketsa pepere ea jalapeno e nang le minced le phofo.
- Khetha tse tšoeu kapa tsa mantlha ka khanya e khanyang kapa ea sekhukhu.
- Lumella bohobe hore bo pholile pele ho slicing.
E etsa bohobe bo le bong ba lilithara tse 2.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 68 |
| Total Fat | 4 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 7 mg |
| Sodium | 428 mg |
| Li-carbohydrate | 8 g |
| Fiber Fiber | 1 g |
| Liprotheine | 2 g |