Kakaretso ena ea mahe a linotši a Korea (Gaeran Mari) e bonolo ho e etsa joaloka omelette ea Amerika, empa e shebahala e le ntle tafoleng 'me e le sejana se bonolo ha e le lijo. Bophelo bo botle, bo monate le bo nang le liprotheine, Gaeran mari ke lijo tsa hoseng tse feletseng le ho kenyelletsa habonolo lijo tsa motšehare oa lijo tsa motšehare kapa lijo tsa motšehare tsa Korean. Joaloka lijana tse ngata tsa Korea, kakaretso ena e na le mefuta e fapaneng. U ka sebelisa meroho e fapaneng, u kenyeletse ham e mengata, u tlohele maoatleng a leoatle haeba u se na letho, kapa ue hloekise ka ho eketsoa ha chisi e itseng, 'me e ntse e tla monate haeba u boloka sekhahla hantle.
Seo U tla se Hloka
- Mahe a 3
- 1/2 eiee e nyenyane, e hahiloe ka khase
- 1/2 rantipole, e hahiloeng hantle
- Letlapa le le leng la Korean le entsoeng ka leoatleng le chesitsoeng (Gim)
- 1 teaspoon letsoai, letlapa la pepere
Kamoo U ka e Etsang
- Kopanya mahe a whisk kapa fork ebe o eketsa eiee le lihoete ho fihlela li kopantsoe hantle.
- Ka lero le nang le oli e tlotsitsoeng, tšela motsoako oa mahe le mocheso butle ka mocheso o tlase.
- Etsa butle-butle metsotso e seng mekae ho fihlela u phehile, ebe u beha letlapa la leoatleng ka holim'a omelette.
- Ho roala omelette e le moqolo o thata ka ho phahamisa lehlakoreng kapa ho baka spatula.
- Etsa hore omelette e phomole metsotso e seng mekae ho pholile.
- Sela likotoana tse 1,2 'me u sebetse ka likarolo tse tšohliloeng.
(E sebeletsa 1 e le bohobe bo bobebe le 3 e le sejana se lehlakoreng).
* Ke etsa sena ka saute e kholo haholo empa ha o sebelisa boholo bo tloaelehileng, tšela 1/2 ea motsoako oa lehe pele 'me ue etse libetheng tse peli.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 66 |
| Total Fat | 3 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 113 mg |
| Sodium | 371 mg |
| Li-carbohydrate | 5 g |
| Fiber Fiber | 1 g |
| Liprotheine | 4 g |