Ho thata ho tlisa sejo se nang le phepo e ngata ho feta sopho ena ea khale le ea litapole. Ho makatsa haholo ebile ho potlakile ho itokisetsa, mme hobane ha ho na botoro kapa oli e hlokahalang, hape ha e na mafura. Mefuta e meholo e meholo e mengata e mengata ea "lijo tse ngata" 'me ena ke tsela e ntle ea ho e thabela.
Seo U tla se Hloka
- Moro oa 1-quart (kapa moro oa meroho)
- Likopi tse 3 metsi
- 1/2 teaspoon letsoai
- 1/2 lik'hilograma litapole (kapa li-yam, li qhibililoe ebe li khaola lik'hilograma tse 1)
- 1 clove
- konofolo (minced)
- 1 pinch cayenne
- 1 sehlopha se seholo
- khale (ho hlatsuoa le ho khethoa ka likotoana tse 1-cm)
- letsoai ho latsoa
- pepere e ntšo ho latsoa
- Ho ikhethela: likhahla tse monate tsa lemon
Kamoo U ka e Etsang
- Ka sekotlolo sa quartta tse 4, ka holim'a mocheso o phahameng, tlisa moro, metsi, letsoai, konofolo, cayenne le litapole ho senya. Fokotsa mocheso ho tlaase le ho omisa metsotso e 15 ho isa ho e 20 ho fihlela litapole li le fereko. Ho sebelisa masher ea litapole kapa whisk, pata ka likarolo tse peli tsa litapole tse nang le likotlolo ka har'a moro. Ha u ntse u qeta nako e ngata u ntse u pata.
- Kenya ea khale ebe u theohela ka har'a sopho e chesang. Hang ha boholo ba li-willy bo ntse bo fofa ka metsotso e 15 ho ea ho e 20, kapa ho fihlela khale e le e bonolo ebile e monate. Kale e entsoeng ka tlas'a motsoako e ka ba le monate o bobebe hoo mellows a phehang.
- Nako le letsoai le pepere, 'me u lule u chesa ka ho qeta lemon le lecha. Lemon ke khetho, empa e hlahisa tatso ea litapole tsa khale le tse monate.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 85 |
| Total Fat | 0 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 254 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 2 g |
| Liprotheine | 3 g |