Lekhasi lena la linaoa le na le joaloka phetolelo ea South American ea succotash . Hangata salate ea linaoa e sebelisoa ka ceviche, 'me e etsa salate e ntle ea picnic. Ha linate li atisa ho matlafatsa le ho ntlafatsa bosiung bo bong, ho na le se loketseng ho etsa pele. Ka linako tse ling ke kenya li-cubes tsa feta kapa lihoai tsa polasi ho salate ena.
Seo U tla se Hloka
- 1 lik'hilograma tsa linaoa tse kholo (tse kholo, tse omisitsoeng)
- 1 eiee e khōlō
- 2, tomate e butsoitseng
- 1/2 senoelo sa oli ea mohloaare
- 2 tablespoons asene
- Li-2 li-key limes (lero la juiced)
- 1/4 senoelo sa parsley (hoo e ka bang e khethiloeng)
- hlahisa letsoai (ho latsoa)
- pepere ea dash (ho latsoa)
Kamoo U ka e Etsang
- Beha linaoa tse kholo ka pitsa e kholo le linaoa tse koahetsoeng ka bonyane metsi a ka bang 3 cm. Etsa soak bosiu bo bong.
- Hlatsoa le ho hlatsoa linaoa. Lioaoa tse koahetsoeng ka metsi a hloekileng, eketsa lipofu tse 2 tse letsoai metsing, 'me u tlise metsi le linaoa ho pheha.
- Mocheso o ka tlaase 'me u phehe linaoa ha u ntse u emisa lihora tse peli ho isa ho tse peli, u hlahlobe hore na u na le molato ka mor'a hora. Ha li se li loketse, linaoa li lokela ho tiea empa li le bonolo.
- Hlatsoa linaoa 'me u lumelle.
- Selaee e entsoeng ka lihlopha tse tšesaane tsa julienne. Soak eiee ka metsing a letsoai metsotso e 10, ebe o tlohela 'me o omelle. Dice ea tomate.
- Kopanya oli ea mohloaare, asene le lero la lime. Nako le letsoai le pepere ho latsoa.
- Tlosa motsoako oa oli ea mohloaare ka linaoa tsa lima, eiee le tamati.
- Khabisa ka parsley e khethiloeng le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 336 |
| Total Fat | 19 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 13 g |
| Cholesterol | 0 mg |
| Sodium | 43 mg |
| Li-carbohydrate | 35 g |
| Fiber Fiber | 10 g |
| Liprotheine | 10 g |