Ena khoho e entsoeng ka mafura e bohobe le raese e fetohile lijo-thollo ka tlung ea rona. Ho potlakile ebile ho bonolo ho itokisetsa, 'me lelapa lohle le tla e ja.
Seo U tla se Hloka
- 4 (5-6) ha e na boneless, matsoele a likhoho a se nang letlalo
- Kopi e le 'ngoe e lijo-thollo
- raese (e sa phehoang)
- Likotlolo tse 1 1/2 tse se nang mafura, tlaase-sodium ea moro
- 1 14.5 li-ounces li ka data litamati (tse sa koaloang)
- 1/2 onion e bohareng (e tlositsoeng, hoo e ka bang ka 3/4 senoelo)
- 1 garlic clove (minced)
- 1 tsp. oregano e omisitsoeng
- Likopi tse 3 tse ncha tse nyenyane tsa spinach (e khethiloeng; 1/2 ka mokotla o tšeletseng)
Kamoo U ka e Etsang
- Preheat oven ho 400 F.
- Beha matsoele a likhoho ka sekhahla se le seng sejaneng sa ho baka se ka fumanang khōhō e le 'ngoe.
- Kopanya raese e sa phehoang, moro moro, tomate, onion, konofolo le oregano sekotlolo se seholo.
- Hlohlelletsa spinach e khethiloeng.
- Motsoako oa phofo holim'a khoho.
- Koahela ka thata ka mohope ebe o chesa metsotso e 35 ho isa ho e 40, ho fihlela khoho e phehoa (165 degrees F) 'me raese e bonolo.
Ka ho Sebeletsa: Lik'halori 372, Lik'hilojule tse tsoang Fate 23, Kakaretso ea Mafura 2.5g (a se 0.6g), Cholesterol 82mg, Sodium 266mg, Li-carbohydrate 48.3g, Fiber 3.8g, Protheine 38.9g
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 380 |
| Total Fat | 7 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 36 mg |
| Sodium | 372 mg |
| Li-carbohydrate | 60 g |
| Fiber Fiber | 6 g |
| Liprotheine | 21 g |