Kakaretso ena e potlakile ebile e bonolo ho e etsa ka lierekisi tse halikiloeng, lipelo tsa methapo ea li-artichoke tse nonneng, limela tse ncha ... le tlhaloso ea ho qetela ea lero la lemone. E hloka dill e ngata e hloekileng, empa haeba e le ngata haholo bakeng sa tatso ea hau, e kene ka likhaba tse 2 tse hloekileng kapa tse lekanang le dill e omisitsoeng.
Seo U tla se Hloka
- 1 3/4 lik'hilograma tsa lierekisi tse nang le serame
- 3/4 lik'hilograma tsa lipelo tsa metsoako ea li-artichoke
- 1 sehlopha se hloekileng
- dill (hoo e ka bang li-ounces tse peli), stems e tlosoa, e qhibililoe (kapa 3-4 tablespoons ea mahola a omisitsoeng a omisitsoeng)
- 3 eiee e kholo e tala, e khethiloe
- 2, tomate e butsoitseng, grated kapa khabeloa (ka lero)
- 1 1/2 diaspuni tsa letsoai
- 1/2 teaspoon ea pepere
- 3/4 senoelo sa
- oli ea mohloaare
- 1 senoelo sa metsi
- Juice ea 1-2 lemons
Kamoo U ka e Etsang
- Etsa li-onion le dill ho fihlela li-onion li nolofatsa, eketsa litamati mme u phehele metsotso e 8-10.
- Eketsa lierekisi, li-artichoke lipelo, letsoai, pepere le metsi. Khothatsa hantle.
- Tlisa ho pheha, koahela, fokotsa mocheso le ho omisa metsotso e 30.
- Tlosa mocheso 'me u kenye lero la lero la lemone.
- Tšoaea pan ho ea aba (u se ke ua hlohlelletsa), koahela, 'me u lule metsotso e 10 pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 525 |
| Total Fat | 29 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 20 g |
| Cholesterol | 0 mg |
| Sodium | 619 mg |
| Li-carbohydrate | 58 g |
| Fiber Fiber | 12 g |
| Liprotheine | 13 g |