Majoe ana a majoe a kolobe a na le mekhabiso e metle ea Southwestern seasonings le meroho. Chili phofo le tomate li kopana le pelepele e tala, eiee, le lits'ebetso tsa motheo.
Lijo tse monate tsa nama ea kolobe li bonolo haholo ho itokisetsa le ho pheha. Moea ona o monate o monate o tsamaeang hantle ka litapole tse halikiloeng kapa tse tsoetsoeng. Eketsa meroho ea hau e ratehang kapa salate bakeng sa lijo tsa lelapa tse phethahetseng.
Seo U tla se Hloka
- 4 e khōlō ea kolobe ea kolobe
- 2 tablespoons phofo
- 1 tablespoon oli ea mohloaare
- 2 tablespoons botoro
- 1/2 senoelo metsi kapa sodium e tlaase
- moro oa kana
- 1 teaspoon letsoai
- 1/8 pepere ea pepere
- 1/4 teaspoon lero la konofolo
- Makotikoti a mabeli (14.5 ounces ka 'ngoe) a hlahisa litamati
- 1 e ka ba (ligrunyo tse 4) pelepele e pholileng e ts'elitsoeng
- 2 eiee e kholo, e arotsoe ka likaroloana 'me e na le likotoana
- 3 tablespoons e tšetsoe parsley e ncha
- 2 di-teaspoon e phofo
- 1 teaspoon e omisitsoeng lekhasi oregano
- 2 diaspuni tse tsoekere
Kamoo U ka e Etsang
- Hōla nama ea nama ea kolobe habobebe le phofo.
- Hala oli ea mohloaare le botoro ka skillet e kholo kapa pan saute holim'a mocheso o mofuthu. Kenya li-cops tsa nama ea kolobe ebe u pheha ho fihlela li soothoa mahlakore ka bobeli. Kenya 1/2 senoelo sa metsi kapa moro, letsoai, pepere le phofo ea konofolo. Koahela ka thata le ho omisa ka mocheso o tlaase ka metsotso e ka bang 20.
- Kenya lintho tse setseng. Koahela 'me u phehele metsotso e 25 ho ea ho e 30, nako ea ho fihlela ha likolobe tsa kolobe li le bonolo.
E sebeletsa 4.
Litlhahiso tsa Tšebeletso
- Ts'ebetso ena ea nama ea kolobe e monate ka litapole tse halikiloeng, tse halikiloeng kapa tse pentiloeng, hape li ntle le raese. Kenya salate e lahliloeng bakeng sa lijo tse feletseng.
Litlhahiso tsa Litsebi
- K'hope ena e entsoe ka maqeba a kolobe ea lebebe, e leng molemo bakeng sa nako e telele, e kenyang butle. Haeba u sebelisa nthong kapa u itšetlehile ka likhasetso, tlohela metsotso e 20 ea pele ea nako ea ho lla. Eketsa lisebelisoa tsohle ho li-cops sea sea le metsotso e 15 ho isa ho e 20, kapa ho fihlela meroho e le bonolo.
- Ntle le moo, pan-fry, broil, kapa grill li-chops ebe u beha ka thōko. Etsa moriana 'me u kenye likopi tse phehiloeng tsa nama ea kolobe metsotso e 5 ho ea ho e 10 ea ho qetela.
U ka 'na ua U rata
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 364 |
| Total Fat | 19 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 49 mg |
| Sodium | 565 mg |
| Li-carbohydrate | 34 g |
| Fiber Fiber | 6 g |
| Liprotheine | 17 g |