"Leqhoa" le bonolo la tomate le qalang ho jala sena le na le litlolo tse ngata ho feta kamoo ho ka khonehang kateng ka lisebelisoa tse bonolo joalo. Lihlahisoa tsa Romano li ema haholo-holo ha ho hlokahala hore ho be le tatso e lekaneng ho fumana tatso eohle ho linaoa, empa linaoa tse tala, lipalesa tse khanyang kapa linaoa tse ling tsa pole ha li phehoe ka tsela ena.
Meroho e phehiloeng ea Crispy, mofuta o futhumetseng ho feta o phehiloeng, e ka 'na ea e-ba khalefo e nang le batho ba bangata, empa ke e mong oa ho amohela mekhoa e mefuta-futa. Linaoa tse monate tse nang le limela tse monate li le monate, empa le tsona ke linaoa tse monate le tse monate.
Seo U tla se Hloka
- 1 linaoa tse tala tse limilione (kapa linaoa tsa Romano)
- 2 ho ea ho 4 cloves konofolo
- 3 Tablespoons oli ea mohloaare
- 1/4 teaspoon letsoai (leoatle le letle, le ho feta ho latsoa)
- 1 o ka etsang / o 14,5 o, tomate (e ts'oetsoe, e qhibililoe, ka lero la tsona)
- Ho ikhethela: litlama tse ncha, tse kang thyme kapa oregano
Kamoo U ka e Etsang
- Qoba lipheletsong tsa linaoa. Haeba u rata, khaola linaoa ka likotoana tsa ho loma. Beha linaoa tse entsoeng pele.
- Ka pane e kholo ea ho chesa kapa ho pata pane ka mocheso o mofuthu, futhumatsa oli mme u kenye konofolo. Cook, e tsosang maikutlo, ho fihlela konofolo e hlollang ka monko o monate ebile e le khauta, hoo e ka bang metsotso e 2.
- Kenya tomate le letsoai. Pheha, e tsosang khafetsa, ho fihlela litamati li qala ho senya, hoo e ka bang metsotso e 4.
- Kenya linaoa tse khaotsoeng. Khothalletsa ho kopanya ntho e 'ngoe le e' ngoe. Koahela, fokotsa mocheso ho fihlela bohareng, 'me u phehe khatello ho fihlela linaoa li le bonolo ebile oli le tomate metsi li arohane, hoo e ka bang metsotso e 20.
- Tlosa sekoahelo. Haeba u batla ho eketsa litlama tse ncha, hona joale ke nako ea ho e etsa-sejana se tla fumana tatso ea sona empa se ke ke sa pheha nako e telele hoo se ka reketlang. Eketsa mocheso holimo 'me u phehe, o susumetsa ka linako tse ling, kahoo metsi leha e le afe a feteletseng a fetoha. Li-tomate li lokela ho khomarela linaoa 'me linaoa li tla be li le bonolo ka ho feletseng' me li ke ke tsa ba tse tala, empa li fele. Sebeletsa linaoa tse futhumetseng, tse futhumetseng kapa mocheso oa mohatsela.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 545 |
| Total Fat | 12 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 0 mg |
| Sodium | 170 mg |
| Li-carbohydrate | 86 g |
| Fiber Fiber | 23 g |
| Liprotheine | 28 g |