Ena ke e 'ngoe ea lijana tseo e leng tse bonolo haholo le tse monate. Ho bua ka ho pheha hamonate ho khotsofatsa tlhaho e ntle ea likheo le ho etsa hore ba be bonolo haholo. Ho pheha nako e telele ho etsa hore u sebelise meroho e thata, hangata e lahlehetsoe ho pheha.
Sena se sebetsa hantle ka salsa e thabisang kapa e futhumetseng ka khōhō e halikiloeng kapa e halikiloeng , kapa e e tšela holim ' a litlhapi tse hahiloeng .
Joaloka lijana tse ngata tse bonolo, li boetse li butsoitse bakeng sa liteko le ho iketsetsa. Kenya pepere e ntšo, e nyenyane ea chile, splash ea asene, kapa eng kapa eng eo e nang le litlama le linoko li tšoasa majoe a hau.
Seo U tla se Hloka
- 2
- leeks
- 2 tablespoons botoro, arotsoe
- 1/2 teaspoon letsoai le letle la letsoai
Kamoo U ka e Etsang
- Tlosa 'me u lahle metso ea lipheko. Hlakola le ho lahla mang kapa mang a makhasi a leek. Khaola liekes ka halofo ka bolelele, li arole ka likotoana tse ling. U ka sebelisa likarolo tse tala tsa leek; e senya tsohle, e le ho tlosa ntho leha e le efe e khabisitsoeng kapa e omisitseng.
- Beha likheo ka sekotlolo se seholo ebe u koahela metsi a pholileng. Etsa likheo tse ling ho pota-potila mobu leha e le ofe. Haeba u hlokometse li-clumps tsa grit ha u ntse u khaola likheo, joale ke nako ea ho etsa bonnete ba hore o hlatsoa. Lumella li-leek li lule metsotso e seng mekae bakeng sa mokelikeli 'me u se ke ua oela fatše ka sekotlolo.
- Ka pane e kholo ea ho chesa kapa ho tlosa pan ka har'a sepakapaka-mocheso o phahameng, qhibiliha 1 tablespoon ea botoro. Phahamisa likheo ka metsing 'me u li kenye pane. U se ke ua tšollela likheo ka colander, kaha seo se tla tlosa litšila ho khutlela lileng.
- Fafatsa likheo ka letsoai mme u hlohlelletse ho kopanya.
- Koahela le ho fokotsa mocheso ho ea bohareng. Ho pheha, ho susumetsa metsotso e meng le e meng e mehlano ho fihlela li-leek li le bonolo haholo, metsotso e 30 ho isa ho e 40 ka kakaretso.
- Nka pan ka mocheso 'me u kenye letsoho le setseng la botoro. Khothaletsa ho fihlela botoro e qhibiliha ka har'a likheo. Sebeletsa chesang kapa e futhumetseng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 53 |
| Total Fat | 6 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 15 mg |
| Sodium | 292 mg |
| Li-carbohydrate | 0 g |
| Fiber Fiber | 0 g |
| Liprotheine | 0 g |