Sejoana sena sa phomolo sa khōhō se nka lihora tse 10 ho kopanya. Beha metsoako, beha sethobi se liehang ka tlase, ebe u le lebala lihora tse 5 ho isa ho tse 7! Ena ke lijo tse monate le khoho, chisi le litapole - eketsa meroho e nang le steamed kapa serapa se seng se natefalitsoeng ka tamati, 'me u na le lijo tsa mantsiboea tse feletseng!
Liaparo tsa salate tsa Setaliana le li-seasoning li latsoa nama ea likhoho le litapole hammoho le cheese ea Parmesan. Ke ne ke apere liaparo tsa Italy, 'me liphello li ne li le monate.
Haeba lipilisi tsa hau tsa nyenyane li le nyane kapa u sebelisa li-cutlets tse nyane kapa lipeipi, khaola litapole tse nyane mme u hlahlobe hore na ha e le hantle ha u na mafura ka lihora tse ka bang 5. Lifuba tsa likhoho li lutse 'me li tla omella haeba li noa haholo.
Sheba malebela le mefuta e meng ea likarolo tse ling tse bonolo le likhopolo tse kenyelletsa.
Bona hape
Chicken ea Italy e nang le Broccoli le Sauce ea Cream
Khoho ea Bev ea Italy
Seo U tla se Hloka
- 4 ho ea ho 6 litapole tse mahareng, litapole tse khubelu kapa tse ling tse nang le litlolo
- 1 senoelo sa salate sa Italy
- 1/2 senoelo sa moro moro, tlaase ea sodium
- 1 teaspoon phofo ea konofolo
- 1/2 teaspoon e omisitsoeng ka lekhasi basil
- 1/2 teaspoon e omisitsoeng lekhasi oregano
- 1/4 teaspoon pepere e ncha e mongobo
- ho chesa pepere e khubelu e bofubelu, e ikhethang
- 4 se nang le bokooa, se nang leqeba sa khoho se se nang letho
- 1/2 senoelo grated Parmesan kapa Romano chisi
Kamoo U ka e Etsang
- Etsa litapole mme u li khaole ka li-wedges tse tšesaane, lik'hilograma tse 1-cm, kapa lilae tse teteaneng (hoo e ka bang 1/2 ho isa ho 1-inch).
- Senya ka hare ho moapehi ea fokolang ka ho pheha ha oli ea mohloaare kapa oli ea mohloaare.
- Beha litapole tse entsoeng ka letsoai kapa tse nang le likotoana tse ka tlaase ho Potoloho ea Crock .
- Kopi ea tekanyo ea 2-senoelo kapa sekotlolo se senyenyane, kopanya liaparo tsa salate tsa Italy, moro oa khōhō, phofo ea konofolo, basil, oregano, pepere e ntšo, le pepere e khubelu.
- Fafatsa litapole ka halofo ea ho apara le setlama sa setlama ebe joale halofo ea chisi ea Parmesan.
- Lokisetsa khoho ka holim'a litapole tsa litapole. Koahela liaparo tse setseng le motsoako oa hae ebe u fafatsa li-cheese tsa Parmesan.
- Koahela 'me u phehe ka nako e ka bang lihora tse 5 ho isa ho tse 7, kapa ho fihlela khoho e etsoa' me litapole li le bonolo.
- Sebeletsa likhoho le litapole ka li-broccoli tse nang le mouoane o motsoako, sipinake, kapa litholoana tsa lelapa tseo u li ratang haholo. Kapa u sebelise tamati e ncha e nkiloeng le likomkomere.
Litlhahiso le Phapang
- Eketsa ka kopi e le 'ngoe ea eiee e nang le sliced ho ea phehelang ka potlako hammoho le litapole.
- Eketsa lihoete tsa bana kapa liropole tse eang ho moapehi ea liehang le litapole.
- Kenya sebaka sa basil le oregano ka motsoako oa Italy oa ho itekisa.
- Kenya sebaka sa teaspoon e 1 ea phofo ea konofolo ka li-clove tse peli tsa konofolo, tse hatelitsoeng kapa tse nang le khauta.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1453 |
| Total Fat | 86 g |
| Fat Satated | 23 g |
| Fat Unsaturated | 32 g |
| Cholesterol | 427 mg |
| Sodium | 1,275 mg |
| Li-carbohydrate | 25 g |
| Fiber Fiber | 2 g |
| Liprotheine | 137 g |