Keletso ena ea pelepele ea Serbia ea litapole e tsoa ho Vlada Vladic , ea hlahetseng Serbia. Le hoja risepe e tloaelehileng ea Seserbia ha e akarelletse tuna, Vlada ae phaella ho kenyelletsa liprotheine ka sejana, e leng se etsang hore e be le phepo e ntle ho lelapa la hae le lecha. Sejana sena sa nama se phethahetse bakeng sa linako tsa ho itima lijo joaloka Advent le Lente e Khōlō.
Mona setšoantšo se seholoanyane sa Pepate ea Litapole-Litlhapi tse Teteaneng le Tuna.
Seo U tla se Hloka
- 1 senoelo sa oli ea mohloaare
- 1/2 seaplane se khaotsoeng
- anyanese
- Likhopo tse 2 tse khaotsoeng ka celery
- 2 lihoete tse khōlō tse nang le peeled le shredded
- 4 ho ea ho tse hlano tse khaotsoeng
- garlic cloves
- 1 tablespoon letsoai leoatleng
- 1/3 pepere ea pepere
- 5 e bohareng ba peeled le litapole tse khabisitsoeng
- 1/4 senoelo metsi kapa ho feta, ha ho hlokahala
- Dipole tse 2 tse tšetsoeng parsley
- 6pelepele e khubelu ea tšepe (kapa motsoako o mofubelu le o mosehla)
- 2 li-zucchini tse khabisitsoeng kapa tse tšehali (ho ikhethela)
- 2 (li-ounce) makotikoti a tšoeu a albacore a sa koahetsoeng metsing (ka khetho)
Kamoo U ka e Etsang
- Ho chesa oli ka skillet e khōlō ebe u eketsa eiee. Etsa metsotso e 7-8. Kenya celery le lihoete ebe u pheha metsotso e 5 e eketsehileng. Kenya konofolo, letsoai, pepere le litapole. Pheha metsotso e 10 hape, u eketsa metsi ho thibela litapole ho khomarela ho ea pan. Kopanya ka parsley.
- Ha meroho e ntse e pheha mohato oa 1, hlatsoa pelepele, khaola litlhōrō 'me u tlose peo. Nako e nyenyane ka letsoai mme u behe ka thōko ha u qetile ho tlatsa.
- Hona joale, ka motsoako o phehiloeng oa litapole, Vlada o phaella ka holim'a litlhōrō tse entsoeng ka pepere, sopho e entsoeng ka letlalo bakeng sa tatso le ho eketsa lijo, le tuna (metsi le bohle) ho etsa liprotheine tse ngata. Kopanya hantle.
- Ovone ea mafura ho likhato tse 350. A apara pente e tebileng ea ho baka ka ho pheha spray. Tlatsa pelepele ka stuffing. Koahela 'me u phehe hora e le' ngoe le metsotso e 15. Sebeletsa ka tranelate e bolila le bohobe bo monate.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 480 |
| Total Fat | 39 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 27 g |
| Cholesterol | 21 mg |
| Sodium | 1,307 mg |
| Li-carbohydrate | 20 g |
| Fiber Fiber | 4 g |
| Liprotheine | 15 g |