Mehloaare ea la Madrilene kapa ea Sepanishe, Aceitunas a la Madrileña, e sebeletsa Spain e le tapa kapa e tsamaee le lijo. Re rata ho thabela sejana sena ka seaparo se secha sa ho apara ho apara. E ka etsoa selemo ho pota empa e thabisa haholo ka lehlabula. Ke mokhoa o bonolo le o potlakileng, empa lifate tsa mohloaare li hloka hoo e ka bang hora hore li tsamaee ka tatso e feletseng pele li sebeletsa.
Seo U tla se Hloka
- 2 lik'hilograma tse kholo (tse kholo, tse butsoitseng, tse ntšo)
- 1/2 lik'hilograma tse sekete
- 1/2 senoelo
- oli ea mohloaare (
- Sepanishe e eketsehileng )
- Ho phunya tse seng kae
- Sepanishe e monate
- 1/4 senoelo
- veine e khubelu
- Letsoai ho latsoa
- Phunya ea oregano (omisitsoeng)
- 1 clove garlic (e entsoeng)
Kamoo U ka e Etsang
- Hlatsoa mehloaare metsing a batang 'me u ba lumelle hore ba ntše metsi. Beha lifate tsa mohloaare ka sekotlolo.
- Hlatsoa le ho hlatsoa li-scallions. Beha sekotlolo le mehloaare.
- Apara ka oli ea mohloaare, asene le letsoai ho latsoa. Hopola hore ha o kopanya oli le asene , karolelano e ka ba likarolo tse peli tsa oli karolo e le 'ngoe ea asene. Khothatsa hantle.
- Fafatsa le paprika e monate ea Spain, oregano, le konofolo e khabitsoeng. Kopanya ka botlalo. Tsamaea ka hora pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 379 |
| Total Fat | 34 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 25 g |
| Cholesterol | 0 mg |
| Sodium | 1,171 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 6 g |
| Liprotheine | 3 g |