Ka Segerike: ho thoe koh-TOH-poo-loh skor-THAH-toh
Ena ke sejo se tloaeloang sa khōlo sa Segerike se neng se etsoa mekete le mekete ea phomolo e hlahang e le e 'ngoe ea lipepe tse bonolo ka ho fetisisa tse lokelang ho etsoa,' me e le e 'ngoe ea tsona tse hohelang ka ho fetisisa. U senya likotlolo le litapole ka oregano, konofolo, oli ea mohloaare le motsoako oa lero la lemone. U ka fokotsa konofolo haeba e se e 'ngoe ea litlolo tse u ratang haholo; u se ke ua khathatseha - litakatso tsa khale tsa lemon le oregano li ntse li tla etsa sejana sena ka mokhoa o ikhethang oa Segerike.
Etsa bonnete ba hore o sebelisa Mediterranean oregano bakeng sa sejana sena - le ho feta mefuta e mengata ea Segerike. Ha u batle ho sebelisa oregano ea Mexican kaha e na le likhahla tsa licorice le liraunu ha phetolelo ea Segerike e le monate haholo ebile e latsoeha lefatšeng.
Hobane recipe e kenyelletsa likhoho le litapole tsohle tseo u li hlokang ho pheha lijo ke salate e ntle ea likomkomere le litamati .
Seo U tla se Hloka
- 3 1/4 ho 3 3/4 lik'hilograma tsa khōhō (khaola likarolong)
- 3 lik'hilograma tse likete litapole
- 1/4 senoelo sa lero la lemone (lero ho tloha ho 2 ho ea ho tse 3 li-Lemons)
- 2 di-teaspoon letsoai
- 1 heaping tablespoon omisitsoeng oregano
- 1/2 pepere ea pepere
- 8 cloves konofolo (khabeloa chopped)
- 1/2 senoelo sa oli ea mohloaare
- Likotlolo tse 1 1/2 tsa metsi
Kamoo U ka e Etsang
- Preheat oven ho 350 F (176 C).
- Hlatsoa leku le ho omella. Ebola litapole 'me u khaole likarolo, ka nako e telele. Letsoai le pepere linku le litapole.
- Fetisetsa khoho ho pane ea ho chesa ebe o eketsa litapole, o beha le ho potoloha kana. Eketsa oregano, konofolo, oli ea mohloaare le lero la lemone, ho aba le joalo ka mose ho pan.
- Eketsa metsi le phofu e senotsoeng ka kakaretso ea 1 hora le metsotso e 40. Nako e khutšoanyane (ka metsotso e 50), fetola khoho 'me u tsoele pele ho chesa.
- Hlahloba nako le nako ho netefatsa hore ho na le metsi a seng makae ka pan. Haeba ho hlokahala, eketsa 1/4 ho 1/2 senoelo ho feta.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1519 |
| Total Fat | 81 g |
| Fat Satated | 19 g |
| Fat Unsaturated | 41 g |
| Cholesterol | 332 mg |
| Sodium | 1,516 mg |
| Li-carbohydrate | 81 g |
| Fiber Fiber | 9 g |
| Liprotheine | 115 g |