Likhooa tsena tse tala li nka tatso e khanyang, e monate ea ho apara mme e fetoha ntho e fetang ea linaoa tse tloaelehileng tse tala. Ke li rata li otlolohile, empa li boetse li sebetsa ka mokhoa o motle ka salate e entsoeng kapa e sebelisoa holim'a makhasi a lettuce.
Seo U tla se Hloka
- 1 lik'hilograma
- linaoa tse tala , li felisoa
- 2 garlic cloves, e khethiloeng
- 1
- li-chile tse bitsoang jalapeño , tse nang le peō le tse khethiloeng
- 2 Tablespoons lero la lemone
- 1/3 senoelo se nang le makhasi a hloekileng
- 3 Tablespoons
- oli ea mohloaare e sa lekaneng
- 1/4 teaspoon letsoai le letle la letsoai
- 1/4 teaspoon pepere e ncha e mongobo
Kamoo U ka e Etsang
- Lokisetsa sekotlolo se seholo sa metsi a leqhoa ebe o se beha ka thōko.
- Koahela linaoa tse tala . Hang-hang u li tšela metsing a leqhoa. Senya linaoa ho fihlela li pholile. E omella ka botlalo (Ke rata ho li patisa ka lithaole tsa pampiri). Beha linaoa tse tala sebakeng se sa tebang.
- Ho na le blender, ho tšela konofolo, jalapeño le lero la lemone. Eketsa mmala a mangata, oli ea mohloaare, letsoai le pepere ebe o otla ntho e 'ngoe le e' ngoe ho fihlela motsoako o boreleli haholo.
- Tšela ho apara ka linaoa tse tala 'me u lahlele linaoa ho li apara ka botlalo. Lumella linaoa ho lula bonyane metsotso e 30 ka mocheso pele o sebeletsa kapa ho fihlela bosiung bo koahetsoeng le ho koaheloa. (Tlhokomeliso, ha e pholiloe 'me e lumelloa hore e tsamaee ka bosiu linaoa li tla lahleheloa ke' mala o motala o motala; li tla boela li hlahise tatso e rarahaneng, e matla.)
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 295 |
| Total Fat | 11 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 0 mg |
| Sodium | 159 mg |
| Li-carbohydrate | 41 g |
| Fiber Fiber | 12 g |
| Liprotheine | 10 g |