Meriana ena e monate ebile e na le phepo e nepahetseng. Se sebeletse ka monate oa hau o ratehang le raese e phehiloeng kapa e nkhang hamonate bakeng sa lijo tse monate tsa meroho!
Seo U tla se Hloka
- 2 tbsps oli ea phepelo ea meroho / canola / soneblomo
- 1 sesepa sa spinach, se hlatsoe le ho khethoa (hoo e batlang e le 1/2 lb kapa 250 gms)
- 2 "sengoathoana sa ginger grated
- 2 likhahla tse tala tse khethiloeng hantle (ho ikhethela)
- 1 khase e ncha, e teteaneng ea yogurt - e senyehile ho fihlela e boreleli
- letsoai ho latsoa
- 2 tbsps oli ea phepelo ea meroho / canola / soneblomo
- 1 tsp peo ea cumin
- 5 cloves konofolo e betliloeng hantle haholo
- 1 e bofubelu e omeletseng e senyehile likotoana tse nyenyane
Kamoo U ka e Etsang
- Senola oli e phehang ka pane ho mocheso o mofuthu. Eketsa sipinake, ginger le limela tse tala ho eona mme u phehe ho fihlela spinach e le bonolo. Tlosa mollong 'me u lumelle ho pholile.
- Beha motsoako oa sipinake ka sekotlolo se kopanyang. Eketsa yogurt le letsoai ho latsoa. Khothalletsa hore u kopanya lintho tsohle. Lula ka thōko bakeng sa hona joale.
- Hlalosa oli e setseng e setseng ka pane e nyenyane le ha e chesa, eketsa peo ea kumine, konofolo e qhibilihitsoeng le likotoana tse bofubelu tse omeletseng. Fry ho fihlela spluttering e ema 'me linoko li batla li le lefifi.
- Ha sena se etsahala, tlosa mocheso 'me u tšollele soly ka motsoako oa sopinach ea yogurt. Mohlomphehi ho kopanya le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 187 |
| Total Fat | 4 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 8 mg |
| Sodium | 297 mg |
| Li-carbohydrate | 33 g |
| Fiber Fiber | 5 g |
| Liprotheine | 9 g |