Ho fofa ha fiddlehead ferns habonolo ho etsa hore li lule li le monate ha li ntse li ntša tatso ea tsona e ncha, e tala. Ena ke nako ea ho sebelisa botoro bo phahameng, botoro bo botle kaha bo na le bohloeki, bo monate ba selemo bakeng sa ho babatsa li-fiddleheads.
Tlhokomeliso: Ho sebelisoa ha li-fiddlehe tse phehiloeng habonolo ho molemo ho batho ba bangata, empa boholo ba tsona bo ka bakisa mathata a mang a ho senya lijo ho ba nang le mala a maholo 'me ba bang ba boholong ba khothalletsa feela ho ja li-fiddlehe tse phehiloeng ka botlalo.
Seo U tla se Hloka
- 1 lik'hilograma
- fiddlehead ferns
- Hloekisa: botoro
- Letsoai le letle la letsoai (ho latsoa)
- Pepere e ncha e mongobo (ho latsoa)
Kamoo U ka e Etsang
- Tšoaea le ho hlatsoa li-fiddlehe, ho tlosa litheo tsa mebala kapa ma-mushy.
- Ka pitsa e kholo, tlisa metsi a 1 cm ho pheha. Beha li-fiddlehe ka basketeng ea steamer kapa kenya le sebaka ka holim'a metsi a belang. Koahela 'me u phehe ho fihlela fiddleheads e le bonolo empa e sa ntse e le lerootho, ka metsotso e 5.
- Hlapa le ho chesa ka botoro, letsoai le pepere ho latsoa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 186 |
| Total Fat | 0 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 80 mg |
| Li-carbohydrate | 35 g |
| Fiber Fiber | 2 g |
| Liprotheine | 10 g |