Seo U tla se Hloka
- 5 eiee e kholo, e khethiloe
- 1/2 senoelo sa oli ea canola
- Mahe a mane
- 3/4 senoelo sa metsi
- Likotlolo tse 1 1/2 phofo
- 1 teaspoon phofo e bakang
- 3 tablespoons onion sopho e kopantsoeng
- pepere e ntšo ho latsoa
- 1 e ka li-mushroom, e ts'oetsoe (khetho)
Kamoo U ka e Etsang
1. Preheat oven ho 400 ° F (200 ° C). Senya phofo ea 9x13 ea ho baka le ho se phehele ho pheha.
2. Chola liiee. Senya senoelo sa lik'hilograma tse mashome a mabeli karong e kholo ea ho chesa. Eiee eiee ho fihlela e hlakile. Beha ka thōko ho pholile.
3. Kopanong e kholo, kopanya oli e setseng ka mahe le metsi. Kenya liiee tse hahiloeng tse omeletseng.
4. Kopanong e nyenyane, kopanya phofo le phofo ea ho baka. Khothalletsa hore u be motsoako oa mahe a linotši.
5. Sejo se nang le sopho e entsoeng ka onion le pepere.
Kenya li-mushroom, haeba li lakatsa.
6. Khaba motsoako ka pane e tlotsitsoeng. Bake, e sa koaheloa, ka 400 ° F (200 ° C) bakeng sa metsotso e 45-60, kapa ho fihlela khauta holimo. Linako tsa ho baka li itšetlehile ka boholo ba pan e sebelisoang (lipane tse nyenyane tse nang le maqeba a thibelang li hloka nako e eketsehileng ea ho baka).
Litlhahiso tsa ho sebeletsa: Sebeletsa mofuthu joaloka sejana se lehlakoreng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 179 |
| Total Fat | 14 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 83 mg |
| Sodium | 256 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 1 g |
| Liprotheine | 4 g |