Ena ke lijo tse theolelang ka potlako le tse bonolo tse ka ba tafoleng ka metsotso e 30. Sebelisa nama ea likhomo tse hahiloeng haholo, le li-ounces tse 8 feela, ho tlatsa meroho e ngata ho etsa sejo se monate sa lijo tsa mantsiboea.
Thabela ka raese e itseng kapa ka boeona e le sejo se le seng sa sekotlolo.
Seo U tla se Hloka
- 1 tsp. oli ea canola
- 1 e khomaretsoeng ka celery, e tšesaane
- 3/4 senoelo se oetsoeng ka onion
- 3/4 senoelo se tšetsoe lihoete
- 3/4 senoelo sa linaoa tse tala, tse hlatsoitsoeng
- 3/4 senoelo sa li-mushroom
- 1 zucchini tse nyane, bolelele ba bolelele bo bolelele le bolili
- 1 tsp. oregano
- Li-ounces tse 8 tse omeletseng haholo
- 1 15-ounce e ka fumanoang ka tamati e khethiloeng
- 1 tbsp. Sauce ea Worcestershire
Kamoo U ka e Etsang
- Ho chesa oli ka skillet e khōlō holim'a mocheso o mofuthu.
- Sauté celery, onion, lihoete, linaoa tse tala , li-mushroom le zucchini metsotso e 2-3. Kenya oregano.
- Ho senya ka nama ea khomo le pheha ho fihlela u se na pinki, hoo e ka bang metsotso e 5-7. Tlosa mafura leha e le afe a feteletseng.
- Kenya tomate e entsoeng ka makotiki le sauce ea Worcestershire. Ema ka metsotso e 20.
Likhalori ka Ho Sebeletsa:
Likorolo 170
Lik'halori tse tsoang Fate 38
Kakaretso ea Fat 4.3g (e leng 1.6g)
Cholesterol 35mg
Sodium 259
Li-carbohydrate 17.4g
Fibete 4.9g
Protheine 15.5g
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 242 |
| Total Fat | 8 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 51 mg |
| Sodium | 191 mg |
| Li-carbohydrate | 22 g |
| Fiber Fiber | 7 g |
| Liprotheine | 22 g |