Mangoe a macha a latsoa monate o monate le o monate oa kolobe. Ena ke recipe e potlakileng, e meraro e ka etsoang hammoho habonolo bakeng sa lijo tsa motšehare bosiu bo bong le beke.
Seo U tla se Hloka
- 2 e butsoitseng e butsoitseng
- mangoe
- 1 e kolobe ea nama ea kolobe, e ka bang 3/4 limilione tse likete
- 1 e ka pheha spray kapa 2 tsp. oli ea mohloaare
- Letsoai ho latsoa
- Pepere ho latsoa
- Ba seng bakae ba senya sauce e chesang ea pepere
Kamoo U ka e Etsang
- Beha lesapo la mango e le 1 ka mokhoa oa lijo kapa oa blender.
- Khaola mango e 'ngoe ka li-cubes tse nyane.
- Tlosa letlalo la nama ea kolobe 'me u kopane le moriana o moholo oa li-inch.
- Litlhaka tse teteaneng tse nyenyane ka letsoho.
- Senya sekoahelo sa skillet kapa sepakapakeng ka ho pheha spray kapa eketsa oli e nyenyane ea oli ea mohloaare le mocheso ka bohareng ba holimo.
- Kolobe ea kolobe ea metsotso e le 'ngoe ka lehlakoreng le leng.
- Nako lehlakoreng le leng le le leng le letsoai le pepere ho latsoa.
- Fokotsa mocheso ebe u pheha nama ea kolobe ka metsotso e 5 ho pheha.
- Tlosa poleeng ebe u eketsa mango puree ho skillet kapa saucepan.
- Pheha puree, u tšela libaka tse sootho tsa nama ea kolobe, ka metsotsoana e ka bang 30.
- Kenya marotholi a mangata a sauce e chesang le cubes ea mango.
- Hlakola li-cubes ka puree ha u ntse u futhumatsa.
- Skoon sauce holim'a nama ea kolobe 'me u sebetse ka pasta kapa raese e chesang e phehiloeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 391 |
| Total Fat | 10 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 142 mg |
| Sodium | 254 mg |
| Li-carbohydrate | 25 g |
| Fiber Fiber | 3 g |
| Liprotheine | 49 g |