Li-chickpeas (aka garbanzo linaoa) li etsa phepo e monate, e nosetsang li-snack ha li halikiloe ka linoko tse 'maloa. Etsa bonnete ba hore u latela litaelo tsa ho li patisa; ha ba ntse ba kene ka ontong, ba tla phunyeletsa hantle.
Seo U tla se Hloka
- Likopi tse peli tse ncha kapa 1 li ka li-chickpeas
- 1 teaspoon meroho kapa oli ea canola
- 1/2 teaspoon letsoai le letle la letsoai
- 1/4 teaspoon pepere e ncha e mongobo
- Ho ikhethela: 1/8 teaspoon fatše mokoti
- Ho ikhethela: 1/8 teaspoon fatše turu
- Ho ikhethela: Dash ea cayenne
Kamoo U ka e Etsang
- Preheat oven ho 375 ° F. Hlatsoa li-chickpeas, u li tšolise, 'me u li behe ka mokhoa o le mong holim'a thaole e hloekileng ea kichineng kapa lithaole tsa pampiri. E-ba matla ka hohle kamoo ho ka khonehang - ba ba lumelle hore ba lule ba omeletse, haeba u rata.
- Fetisetsa li-chickpe ho sekotlolo se sehareng. Koahela ka oli ebe u lahlela linonyana ho li apara ka tsela e tšoanang le oli. Fafatsa ka letsoai le leha e le efe ea linoko tseo u khethang ho li sebelisa, hape, li lahlele likhaka hore li li apere ka mokhoa o ts'oanang.
- Fetisetsa li-chickpe ho pepa ea ho baka 'me u hasane ka sekhahla se le seng (o ka tsamaisa pampiri ea ho baka ka sengoathoana sa pampiri e entsoeng ka letlalo bakeng sa ho hloekisa habonolo, haeba u rata). Ho hlapa ho fihlela ho soeufala le ho koahela kapa metsotso e ka bang 45. U batla hore ba fokotsehe le ho omisoa e le hore ba tle ba e-na le likhahla tse bohloko le tse fokolang ho tsona.
- Lumella li-chickpeas li pholile hanyenyane pele li sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 253 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 470 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 9 g |
| Liprotheine | 13 g |