Kemiso ena e liehang ea ho pheha e entsoe ka linaoa tse omisitsoeng tse tšoeu, tse kang linaoa tsa navy. Linaoa li phehoa ho moapehi ea liehang ebe joale litamati, tuna, le seasonings lia kenngoa. Ke sejana se bonolo, se rustic, 'me se etsa lijo tse monate le raese le salate e qhibilihantsoeng.
Sheba phapang e ka tlase ho recipe ea salate e tšoeu ea linaoa le tuna.
Sebelisa linaoa tsa linaoa kapa linaoa tse ntle tsa leboea ho risepe. Sejana se ka boela sa etsoa ka lierekisi tse mahlo a batsho.
Seo U tla se Hloka
- 4 tablespoons oli ea mohloaare
- 1 clove konofolo, e sithabetseng
- 1 linaoa tse nyane tse tšoeu, tse koahetsoeng bosiu bo le bong
- Likopi tse 2 tse entsoeng ka tomate
- Likoti tse 2 ho isa ho tse 3 (tuna tse tšoeu) tse tšoeu, metsi, a tšolotsoeng a bile a tletse metsi
- Li-sprigs tse 2, tse hahiloeng hantle, kapa li-1 1/2 diaspuni tse omisitsoeng ka basil
- letsoai le pepere e ncha e mongobo, ho latsoa
Kamoo U ka e Etsang
Ka skillet e kholo holim'a mocheso o mofuthu, jella konofolo oli ea mohloaare ka metsotso e ka bang 1. Lahla konofolo. Beha linaoa tse ts'oantsitsoeng ho ea pheha ka nako e khutšoanyane hammoho le konofolo ea oli e khabisitsoeng le ho eketsa linoelo tse 6 tsa metsi a hloekileng. Koahela 'me u phehe ka holimo hora e le' ngoe. Fokotsa boemo bo tlase 'me u phehele lihora tse ka bang 4 ho isa ho tse 7 ho feta, kapa ho fihlela linaoa li le bonolo.
Nako e ka fapana ho ea ka moapehi ea liehang, lilemo tsa linaoa le boima ba metsi.
Haeba u sa tsebe hantle, qala ho hlahloba linaoa bakeng sa ho fana ka chelete ka mor'a lihora tse ka bang 4 ho isa ho tse 5.
Kenya tomate, tuna le basil. Latsoang le nako ka letsoai le pepere e ncha e mongobo, ho latsoa.
Phapang
- Saladi ea Tone le ea White Bean - Ka mor'a hore linaoa li be bonolo, li tlose 'me li tsoe; hlakola hantle ka sehatsetsing. Kopanya linaoa tse halikiloeng ka tomate tuna, basil le seasonings, hammoho le oiee e bofubelu e khethiloeng, haeba ho le joalo.
U ka 'na ua U rata
Mefuta ea Tona ea Tona e Tšoanang le Liaparo Tsa Dijon
Peppers e entsoeng ka majoe a nang le li-Crumbs tsa Tona le Bohobe
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 472 |
| Total Fat | 13 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 26 mg |
| Sodium | 188 mg |
| Li-carbohydrate | 57 g |
| Fiber Fiber | 16 g |
| Liprotheine | 34 g |