Kemiso e bonolo ea portobello ea li-mushroom e ka etsoa ka litsela tse ngata. E ka etsoa e le lehlakore le lehlakoreng kapa e khahlehang, empa le eona e ka kojoa pele ho nako 'me ea eketsoa ho sopho le li-stew. Tatso e monate e tla eketsa boleng bo khanyang ho lijo tse ngata tse phehiloeng lapeng.
Seo U tla se Hloka
- 1 lik'hilograma (450 g) li-mushroom tse feletseng tsa portobello
- 1/3 senoelo (80 mL) botoro, e qhibilihisoa
- 3 cloves konofolo, minced
- 1 tablespoon (15 mL) e batlang e khethiloe
- li-fresh chives
- 1 teaspoon (5 mL) pepere e ntšo
- 1 teaspoon (5 mL) letsoai leoatleng
Kamoo U ka e Etsang
- Preheat Grill. Tlosa li-stems mme u hlatsoe li-mushroom. Pat e omme.
- Kopanya botoro, konofolo, letsoai le pepere ka sekotlolo se senyenyane sa ho kopanya.
- Brush motsoako holim'a li-mushroom caps. Beha grill 'me u phehele ka mocheso o mofuthu ka metsotso e 8, u fetohe hang.
- Tlosa mocheso le holimo ka li-chives tse khethiloeng. Haeba u etsa pele, lumella li-mushroom hore li pholile ho mocheso oa kamore (hoo e ka bang metsotso e 10-15) ebe u kena ka setsing se se nang metsi.
Boloka ho fihlela ho matsatsi a mararo sehatsetsing ho fihlela khoeling e le 'ngoe ka leferefere.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 220 |
| Total Fat | 16 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 41 mg |
| Sodium | 592 mg |
| Li-carbohydrate | 18 g |
| Fiber Fiber | 3 g |
| Liprotheine | 5 g |