Recipe ena ea khale e na le phepo e nepahetseng ebile e monate, 'me ho bonolo haholo ho itokisetsa le ho pheha. Ho na le mafura a fokolang haholo, 'me e ka fokotseha le ho feta ka ho sebelisa phepo ea ho pheha ho sa khone ho pheha le moroana o lekaneng ho lefa onion. Ke ne ke sebelisa pepere e khubelu e chesang ea Sepotoketsi (metsi, ka nkho) ho sejana sena, empa u se ke ua sebelisa peppers e ncha e chesang e chesang mocheso. Ntle le moo, pelepelepele e monate e tšebelitsoeng e ka etsoa.
Seo U tla se Hloka
- 1 lik'hilograma tse fetileng, li-stems tse kholo li tlosoa, li qhibililoe, kapa li sebelisoa khale li qhibilihile
- 2 di-teaspoon
- oli ea mohloaare e sa lekaneng
- 1/2 senoelo se entsoeng ka boea bo pherese bo pherese
- 1 e nang le garve e bohareng, e hatelitsoeng
- 1 kapa 2 pelepele tse chesang, li-minced, kapa 1 ho bokella tepo ea pelepele Poropele e khubelu ea Sepotoketsi ho tswa ho nkho *
- 3 tablespoons veine e khubelu veine
- 1 langa le le lej, le qhibililoe
- 1/2 teaspoon letsoai, kapa ho latsoa
Kamoo U ka e Etsang
- Ho pheha ea khale, tlisa pitsa ea metsi a letsoai ho pheha. Eketsa khale e qhibililoeng 'me u phehe metsotso e 10 ho ea ho e 15, kapa ho fihlela likarolo tse ling li le bonolo. Kapa, latela litaelo tsa sephutheloana haeba u sebelisa khale e serame.
- Etsa oli ea oli ea mohloaare ka skillet e khōlō kapa ho pata pan ka mocheso o mofuthu; pheha onion ho fihlela e le bonolo feela.
- Kenya konofolo 'me u phehe, u hlohlelletse, metsotso e le' ngoe.
- Eketsa pelepele e khubelu, khale le asene; pheha, e hlohlelletsa, ka metsotso e 1 e telele.
- Kenya tomate e entsoeng, letsoai le pepere; mocheso ka hohle.
U ka 'na ua U rata
Sopho e entsoeng ka boroso le litapole le Kale
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 89 |
| Total Fat | 2 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 225 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 3 g |
| Liprotheine | 4 g |