Litapole tse peli tse behiloeng ke mokhoa o monate oa litapole tse pentiloeng kapa tse hlakiloeng. U ka li lokisetsa letsatsi esale pele.
Seo U tla se Hloka
- 6 litapole tse kholo tsa ho baka
- 4 tablespoons tranelate e bolila
- Tablespoons tse 3 ho isa ho tse 4 lebese kapa halofo le halofo
- 1/4 senoelo sa botoro, mocheso oa kamore
- Dipole tse peli tse qhibilihisitsoeng
- chives
Kamoo U ka e Etsang
- Litapole tse senyang; pat o omme.
- Hape ho chesa ho 425 F.
- Phunya top of litapole le fereko. Bake ka metsotso e ka bang 50, kapa ho fihlela litapole li le bonolo. Tlosa sekhahla se tšesaane ka holim'a litapole ka 'ngoe' me u tšollele boholo ba litapole ka sekotlolo, u siee likhetla li se li sa sebetse.
- Ka sekotlolo, kopanya litapole le tranelate e bolila, 3 tablespoons lebese le botoro; otla ho fihlela o kopane hantle. Kenya lebese kapa halofo le halofo ha ho hlokahala. A otla ka letsoai le pepere ebe o tšela motsoako ka letlalo la litapole. Fafatsa le chives.
- Koahela le refrigerate ho fihlela letsatsing le hlahlamang kapa u chese ka 375 F metsotso e ka bang 10 ho ea ho e 15, kapa ho fihlela u le sootho.
- Haeba litapole li se li e-na le sehatsetsi, chesa ka 375 F metsotso e 20 ho isa ho e 25, ho fihlela ho chesa ebile ho le bonolo ho soeufala.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 141 |
| Total Fat | 10 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 28 mg |
| Sodium | 14 mg |
| Li-carbohydrate | 11 g |
| Fiber Fiber | 1 g |
| Liprotheine | 2 g |