Asparagus ke meroho e monate le e nang le phepo. Ke mohloli o moholo oa fiber, folate, vithamine A, C, E le K. E tletse li-antioxidants tse ntle bakeng sa 'mele. Meroho ena e lokela ho ba karolo ea lijo leha e le life tse phetseng hantle. E boetse e monate haholo!
Ha ho motho ea ratang ho pheha ka letsatsi le lelelele mosebetsing empa microwave e etsa mosebetsi o potlakileng le o bonolo oa ho pheha khato ea asparagus. Anyezi e nyenyane, konofolo, lero la lemone le botoro li ntlafatsa tatso ea tlhaho ea asparagus. K'honthinente ena e tla u fa sejana se le seng se phetseng hantle se phetseng hantle se bonolo ho se etsa. Ho hloekisa ke moea oa moea ha tsohle tseo u li hlokang ke microwave.
Seo U tla se Hloka
- Sefahleho sa asparagus se hloekileng
- 1 tsp letsoai la kosher
- 1/2 phofo ea onion
- 1/2 tsp phofo ea konofolo
- 1 Tbsp lero la lemone
- 1 Botoro ea Tbsp, khaola likotoana tse 8
Kamoo U ka e Etsang
1. Mokokotlo o thata o felisoa ka marumo a senya, ebe o khaola ka bolelele ba lisenthimithara tse 2. Beha sekotlolo se sireletsehileng sa microwave se nang le sekwahelo. Fafatsa asparagase e nang le letsoai la kosher, phofo ea onion le phofo ea konofolo . Tšela lero la lemone le letheba le botoro.
2. Koahela ka sekwahelo le microwave ka matla a maholo metsotso e 2 ho isa ho e 3. Khothalletsa hore u tsamaise seasonings. Pheha metsotso e 2 ho isa ho e 3 ho fihlela asparagase e le bonolo. Hlohlelletsa hape pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 51 |
| Total Fat | 3 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 8 mg |
| Sodium | 584 mg |
| Li-carbohydrate | 5 g |
| Fiber Fiber | 3 g |
| Liprotheine | 3 g |