Ho sebelisa meroho e eketsehileng, lero la tamati le litamati tse nang le linaoa tse fokolang li boloka meroho ena e theoha ka lik'hilojule. Le hoja peo e se nang nama e se e ntse e le khetho e ntle le e tlaase mafura, phetolelo ena e tlaase haholo.
Ena e ne e le e 'ngoe ea lipepepe tse ileng tsa hlaha ka lebaka la seo motho e mong a neng a e-na le sona ka kichineng, e leng se ileng sa etsahala hore e be le litlhapi tse ngata le linaoa tse ngata haholo! E hlile e tšoana haholo le sopho e entsoeng ka tomate ho e-na le sopho e ntle.
Bona mefuta e mengata ea lik'haferese tsa meroho e tlaase.
Seo U tla se Hloka
- 1/2 onion e bohareng, e khethiloeng
- 2-3 cloves konofolo, minced
- 2 tbsp. metsi
- 1 khōlō rantipole, sliced tšesaane
- 1 pepere e tala e tala, e nyenyane e khethiloeng
- 1 pepere e khubelu e tšebelitsoeng e nyenyane
- 2 tbsp. soy sauce
- 1/2 likotlolo tsa lijo-thollo tsa lijo-thollo
- 1 linaoa tsa liphio tsa 15-oz.can
- 1 1 28-oz.can e qhibiliha litamati (u se ke ua drain)
- 1 lero la tomate ea 12-oz.can kapa V8
- 1 jalapeno kapa pepere e 'ngoe e nyenyane e monate, e minced
- 1 tbsp. phofo e lerootho
- 1/2 tsp. oregano
- 1/2 tsp. letsoai le nang le oli
- 1/2 tsp. pepere ea cayenne
- Ho ikhethela: eiee e tala bakeng sa ho khabisa
Kamoo U ka e Etsang
- Ka pitsa e kholo e se nang lehlaka, futhumatsa konofolo le lieiee ka metsotso e 3-4. Eketsa metsi le lihoete le mocheso, o hlohlelletsa nako e eketsehileng 3-4 metsotso. Kenya pepere e tala e tala, pepere e khubelu le soy sauce, e hlohlelletsang ho kopanya hantle. Mocheso ka metsotso e 'ngoe feela kapa tse peli.
- Fokotsa mocheso ho ea bohareng ba motlakase 'me u kenye lihlahisoa tse setseng, ntle le liiee tse tala.
- Koahela 'me u lumelle hore u butle butle-butle bonyane metsotso e 25 le metsotso e 40.
- Fetola li-seasonings ho latsoa. Hlatsoa ka li-eiee tse tala kapa esita le ka chisi kapa tranelate e bolila haeba u sa ja vegan .
Tlhahisoleseding ea phepo ea lijo (ho tloha ka CalorieCount):
- Likorolo: 195; Li-calories tse tsoang mafura: 10
- Total Fat: 1.1g, 2% boleng ba letsatsi le leng le le leng; Mafura a trans: 0g
- Cholesterol: 0mg, 0%
- Sodium: 614mg, 26%
- Kakaretso ea lik'habohaedreite: 38.0g, 13%
- Fibete ea lijo: 9.6g, 38%
- Litlhapi: 9.5g
- Protheine: 11.2g
- Vithamine A: 80%
- Vithamine C: 159%
- Calcium: 5%
- Tšepe: 32g
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 275 |
| Total Fat | 2 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 443 mg |
| Li-carbohydrate | 53 g |
| Fiber Fiber | 14 g |
| Liprotheine | 16 g |