Ke rata litapole tse nang le menoana, empa ha ke rate ho li belisa metsing pele ke pheha oli ea mohloaare, kaha lipepe tse ngata li toba. Kahoo ke tlile ka mokhoa ona o bonolo o khutlisang mohato ona; litapole li qala ho fried, joale metsi a kenngoa ho skillet 'me a ba mouoane, a koahetsoeng, ho fihlela hamonate.
Hlokomela ha u eketsa metsi ho pane e chesang le oli; ke eona feela tšitiso ea mokhoa ona. Nako le nako ha u eketsa oli, ho tla ba le ho phalla. Ema hantle morao mme u sireletse matsoho a hau ka liphahlo tse chesang.
Litapole tse nang le litlhaka ke mofuta o mocha oa litapole; ke li-litapole tse nyane empa li na le tse nyenyane tse bōpehileng joaloka menoana. U ka li reka ka mebala e mengata, ho tloha ho tšoeu ho ea ho sootho ho ea bofubelu ho ea ho pherese ho ea mosehla. Khetha tseo u li ratang ka ho fetisisa bakeng sa risepe ena e bonolo.
Litapole tsena tse nang le letsoho li na le monate ka hare 'me li le bonolo ebile li le bonolo ha li phehiloe hantle,' me li phethahetse ka ho feletseng ho nama leha e le efe, e kang steak e entsoeng kapa khoho, nama ea nama kapa pitsa.
Seo U tla se Hloka
- Litapole tse 1 tsa finger finger, hlatsoa
- 2 tablespoons oli ea mohloaare
- 1/2 senoelo sa metsi
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
1. Khaola litapole ka halofo ka bolelele.
2. Beha oli ea mohloaare ka skillet e boima e nang le sekwahelo le mocheso holim'a mocheso o mofuthu.
3. Eketsa litapole 'me u phalle ka mocheso o mofuthu, o fetola hangata ka spatula, ho fihlela e le sootho e bofubelu ka mahlakoreng a mabeli, metsotso e 5-7.
4. Tlosa pan ka mocheso 'me u lumelle ho pholile metsotso e 5.
5. Hona joale ka hloko, 'me u tiise hore u eme hantle, eketsa metsi. Pene e tla silika ka bohale.
6. Khutlisa pan le litapole ho ea bohareng ba mocheso o phahameng 'me u tlise semmer.
7. Fokotsa mocheso ho ea bohareng ba tlase, nako le letsoai le pepere, 'me u koahele litapole. Ema ka metsotso e 5-8 ho fihlela litapole li le bonolo ebile li le monate. Sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 96 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 57 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 1 g |
| Liprotheine | 1 g |