Seo U tla se Hloka
- 1/4 senoelo sa oli ea canola
- 2 tablespoons lero la lemone
- Mahe a 2 (a otloa habobebe)
- 1/2 senoelo se seng sa lebese
- Likotlolo tse 1 1/2 phofo
- Di-teaspoon tse 2 tse bakang phofo
- 3/4 senoelo sa tsoekere
- 1 teaspoon letsoai
- 2 tablespoons lemon khama
- 1 senoelo se secha sa blueberries (kapa serame)
Kamoo U ka e Etsang
1. Preheat ove ho likhato tse 350.
2. Kopanong e nyenyane, kopanya oli, lero la lemone , mahe le lebese.
3. Beha phofo, phofo e bakang , tsoekere le letsoai sekotlolo se seholo.
4. Etsa hantle setsing se omeletseng.
5. Eketsa lisebelisoa tse metsi ho omella, ho hlohlelletsa ho fihlela o le mongobo feela.
6. Fold ka khama lemon le blueberries.
7. Etsa ntho e lekaneng hore u hlabe ka har'a sesepa sa metsi ebe o chesa hora kapa ho fihlela motsoako o kenngoa bohareng o tsoa o hloekile.
Karolo ka Sekhele : Lik'halori 169, Lik'halori tse tsoang Fats 49, Total Fat 5.5g (e lutse 0,6g), Cholesterol 35mg, 293mg ea Sodium, 273g, lik'hemik'hale 0,7g, Protein 3g
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 221 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 36 mg |
| Sodium | 655 mg |
| Li-carbohydrate | 32 g |
| Fiber Fiber | 1 g |
| Liprotheine | 10 g |