E 'ngoe ea meroho ea pele ea ho thabisa mariha ho elella qetellong ea mariha le herald ho fihla ke selemo, ke (ho na le letšoao lebitsong la) Spring Greens. Brithani le Ireland, Spring Greens ke limela tse nyenyane tsa likhahla 'me li le bonolo haholo' me li haelloa ke thata, e ka sehloohong ea k'habeche e seng e hōlile.
K'honthineng ena e ntle-e bonolo-lehlakoreng la sejana, meroho e kopana le linaoa tse tlisang hanyenyane ea limela ho sejana. Tse peli li senyeha habobebe ebe li hlatsuoa ka ginger le botonate ea lemon. Ho kopanya hoa utloahala ebile ho etsa sejana se sebetsang hantle haufi le litlhapi, khoho le se setle; e ka jeoa e le salate e mofuthu e mofuthu e nang le rocket (arugula) le spinach e tsoelang pele le ho fafatsa linate tsa phaene tse hlahisitsoeng bakeng sa ho feta.
Seo U tla se Hloka
- 50g salate botoro
- Teaspoon e 1 e nyenyane e nang le ginger
- 1/2 lemon (juiced)
- 9 ounces / 250 dikgerama
- meroho ea selemo , hlatsoa le makhasi a arohaneng
- 225g
- green beans
- Sea flakes le letsoai le pepere e ntšo
Kamoo U ka e Etsang
- Pholisa botoro ka sekotlolo se senyenyane. Hang ha o qhibilihisoa o tšela botoro ka khalase, jug ea mocheso 'me o tlohe ho ema metsotso e 5 bakeng sa lebese la lebese ho arohana. Tšela khauta, e hlakileng, 'me u lahle lintho tse tiileng.
- Tšela botoro morao ka pane, eketsa ginger e nang le grated, e hlohlelletse mocheso o tlase, ebe u kenya lero la lemone marotholi a seng makae ka nako ho fihlela u fihla tatso e lakatsoang - ena ke ea motho ho itšetlehile ka hore na u rata lemon hakae. Hang ha u fihla tatso eo u e lakatsang, fafatsa habobebe ka letsoai leoatleng 'me u lule lehlakoreng le le leng.
- Tlosa meroho ea Spring hore e be setsing se thata 'me u khabise ka thipa e bohale ea meroho. Holimo le mohatla linaoa tse tala ebe u li hlatsoa tlas'a metsi a batang.
- Koahela linaoa ka metsi a belang ka metsotso e 5 ho fihlela ho phehiloe hanyane, joale eketsa meroho le mouoane ka metsotso e meraro hore u hlajoe hantle empa u se ke ua pheha.
- Tlatsoa linaoa le meroho ka sekotlolo se futhumetseng mme u tšollele ho apara. Fokotsa lihlopha tsena ka bobeli ebe u li qeta ka li-grind tsa pepere e ntšo.
Sebeletsa hang-hang. Sejo sena ha se ntlafatse ho boloka ho etsa joalo ka nako e qetellang ho fumana boholo le litlolo tse tsoang meroho.
Mekhoa e meng:
Haeba u batla ho fokotsa khalase, leka mehla ea selemo e hlahisang oli ka sesee e nyane. Hape ho etsa sena habobebe, linaoa li ntse li lokela ho senyeha habonolo 'me meroho e senya feela.
Fana ka ginger mme o sebetse ka botorame e nang le monate e bonolo.
Fafatsa pholileng e khubelu e entsoeng ka letsoho pele u sebeletsa ho fa sejana sekhahla sa ho ithaopela le ho ea bochabela ho ikutloa u le ho ja - e kholo bakeng sa litlhapi tse sesebelitsoeng.
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| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 467 |
| Total Fat | 46 g |
| Fat Satated | 29 g |
| Fat Unsaturated | 13 g |
| Cholesterol | 122 mg |
| Sodium | 9 mg |
| Li-carbohydrate | 11 g |
| Fiber Fiber | 4 g |
| Liprotheine | 4 g |