Ts'ebetso ena ea nama ea nama ea nama ea kolobe e na le litapole tse nang le litapole tse nang le litapole, phaenepole le liapole. Koro ea tsoekere le lero la phaenapole li thusa ho noa likhase le litapole ka mokhoa o phethahetseng.
Nka eketsa li-broccoli kapa li-linaoa tse tala bakeng sa lijo tse khotsofatsang le tse khotsofatsang.
Seo U tla se Hloka
- Litapole tse peli tse 3 ho isa ho tse kholo
- 6 nama ea kolobe ea loin (e ka bang bolelele ba 1 cm)
- 2 tablespoons oli ea limela
- 1 teaspoon letsoai
- 1/8 teaspoon pepere e ntšo
- 1 e na le phaenepple chunks (hoo e ka bang li-ounces tse 12)
- 1/4 senoelo sa tsoekere e sootho (leseli, e tletse)
- Liapole tse 3 (tse qhibilihantsoeng, tse pentiloeng le tse teteaneng)
- 2 tablespoons phofo
Kamoo U ka e Etsang
- Etsa litapole 'me u se ke ua kenya letsoho ka sephara (tse ka bang 3/4-inch). Beha ka thōko.
- Hala oli ka skillet e khōlō, e boima ka mocheso o mofuthu.
- Nako ea lijo tsa nama ea nama ea kolobe le letsoai le pepere e ncha e mongobo. Li behe ka skillet ebe u pheha metsotso e ka bang 4 ho ea ho e 5 ka lehlakoreng le leng, kapa ho fihlela ho soeufala.
- Kenya litapole tse monate ho likhabe tsa nama ea kolobe.
- Hlapa li-phaphapple chunks, u boloke lero. Kopanya 1/3 senoelo sa lero la phaenapole le tsoekere e sootho; tšela likhase tsa kolobe le litapole.
- Koahela, fokotsa mocheso ho tlaase 'me u bosose metsotso e 45 ho isa ho 1 hora. Kenya li-chunks le liapole tsa apole. Koahela ka thata 'me u tsoele pele u pheha ka metsotso e ka bang 15 ka nako e teletsana, kapa ho fihlela likotlolo tsa nama tsa kolobe li etsoa' me liapole tsa apole li bonolo.
- Tlosa likhabe tsa nama ea nama ea kolobe, litapole, apulo, le phaenepole ho sejana sa ho sebeletsa 'me u futhumetse.
- Eketsa metsi a lekaneng ho metsi a phehang ho etsa senoelo sa 1. Kopanya litepisi tse 1 1/2 tsa phofo le hoo e ka bang kapu ea metsi a batang; hlohlelletsa ho etsa pente e boreleli. Hlohlelletsa motsoako oa metsi ka phofo e chesang. Tsoela pele ho pheha ka tlaase mocheso, o susumetsang kamehla, ho fihlela thickened.
- Sebeletsa moriana ka likhase tsa nama ea kolobe le litapole.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 656 |
| Total Fat | 30 g |
| Fat Satated | 9 g |
| Fat Unsaturated | 13 g |
| Cholesterol | 134 mg |
| Sodium | 367 mg |
| Li-carbohydrate | 50 g |
| Fiber Fiber | 6 g |
| Liprotheine | 46 g |