Sopho ena e monate ke motsoako o monate oa litapole, sipinake le naha ea naha ka moro o monate. Naha ea naha ke mofuta o itseng oa ham o atisang ho "phekola o omeletseng" mme o tsofetse. Ho bonolo ho fumana Amerika Boroa, empa haeba u ke ke ua e fumana, sebelisa ham e nkiloeng ka har'a recipe.
Fennel o fana ka sopho ea litapole ka mokhoa o eketsehileng oa monate, 'me o thabetse ho ba sopho ea lijo tsa mantsiboea. Sebeletsa sopho ena ka lijo-thollo kapa li-rolls le salate e lahliloeng bakeng sa lijo tsa lelapa tse khotsofatsang.
Seo U tla se Hloka
- 3 tablespoons botoro
- Anyezi e le 'ngoe, e qhibililoe
- 1 bulb e entsoeng ka fennel, e lokisoe, e qhiloe
- 1 nkhono ea celery, e hlakiloeng
- 1 clove konofolo, e hlabiloe
- 2 tablespoons phofo
- Likotlolo tse 3 tsa moro
- Senoelo sa 3/4 se hlahisitse naha ham
- 2 litapole tse mahareng, li-diced, tse ka bang dikopi tse 2
- 1 senoelo se secha sa spinach kapa escarole
- 1/2 teaspoon thyme lekhasi le omisitsoeng
- 1/2 teaspoon letsoai, kapa ho latsoa
- 1/4 teaspoon pepere e ntšo e ncha
- 1 senoelo se leholo sa tranelate
Kamoo U ka e Etsang
- Hlakisa botoro ka polokoana e khōlō, e boima ka lebaka la mocheso o motlakase. Kenya onion e entsoeng ka fate, fennel le celery. Cook, susumetsang maikutlo, ho fihlela meroho e bonolo. Kenya konofolo mme u phehele metsotso e 1 e telele.
- Etsa phofo ka botoro le meroho 'me u hlohlelletse ho fihlela u kopane. Eketsa moro, ham, litapole, spinach le thyme. Tsoela pele ho pheha, le susumelletsa, ho fihlela thickened.
- Koahela pan 'me u phehele metsotso e ka bang 10, kapa ho fihlela litapole li le bonolo. Susumelletsa tranelate e boima 'me u kenye letsoai le pepere, ho latsoa. Pholletsa.
U ka 'na ua U rata
Sopho e entsoeng ka boroso le litapole le Kale
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 552 |
| Total Fat | 35 g |
| Fat Satated | 20 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 95 mg |
| Sodium | 1,356 mg |
| Li-carbohydrate | 52 g |
| Fiber Fiber | 7 g |
| Liprotheine | 13 g |