Seo U tla se Hloka
- Tablespoons tse peli tsa oli e phehang
- 1 eiee e nyane, e ts'oetsoe le e khethiloeng
- 3 clove ea konofolo, e phunyeletsoeng le e khaotsoeng hantle
- Likopi tse peli tse tšoeu raese, tse kolobisitsoeng ka metsotso e 20 metsing a futhumetseng
- Likotoana tse 4/2 metsi
- 1/2 chile e nyenyane (jalapeno kapa serrano e sebetsa hantle) e lengoa le e khaotsoeng hantle (e ka khethoang)
- 1/3 likotlolo tsa lierekisi, tse nang le serame (ho ikhethela)
- 1/3 senoelo sa lihoete, leqhoa, tse khethiloeng (khetho)
- 1 teaspoon letsoai
Kamoo U ka e Etsang
Ka e kholo ea saucepan mocheso oli ka seaplane-phahameng mocheso 'me joale eketsa raese, konofolo, onion le chile. Etsa sekhahla ka mocheso o mofuthu ho fihlela raese e qala ho sootho, hoo e ka bang metsotso e 10. Eketsa metsing, letsoai le meroho 'me u tlise pheha.Cook e senoloe metsotso e 10, ebe e koahela le ho fokotsa mocheso ho ea bohareng le ho fofa ka metsotso e 10. Hlahloba raese 'me u bosose ka metsotso e 5 e eketsehileng haeba e ne e le neccesary.
OPTIONAL- Haeba o eketsa nama e phehiloeng, e kenyelle nakong ea metsotso e 10 ea ho pheha.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 489 |
| Total Fat | 8 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 25 mg |
| Li-carbohydrate | 94 g |
| Fiber Fiber | 5 g |
| Liprotheine | 10 g |