Litapole tsena tse bonolo tsa mashed, tse khahloang ke konofolo le li-paprika tsa Spain li tsuba li hlophisitse tsela e ntle ka ho fetisisa, ho tloha ho nama ea nama e halikiloeng kapa ea nama ea kolobe ho steak e entsoeng, le esita le turkey kapa phofo e halikiloeng. Li kenyetse tafoleng ea hau ea matsatsi a phomolo bakeng sa litsebe tse tloaelehileng tsa litapole.
Seo U tla se Hloka
- 6 litapole
- 2 clove
- konofole
- 2-4 tbsp. moroetsana
- oli ea mohloaare
- 1 tbsp. Monate oa Sepanishe
- paprika
- Letsoai ho latsoa
Kamoo U ka e Etsang
- Litapole tsa peel. Khaola litapole ka li-chunks. Beha sekotlolo se ka hare mme u koahele ka metsi. Pheha litapole ho fihlela e etsoa. Drain metsi. Koahela 'me u behelle ka thōko.
- Ha litapole li phehile, peel le khabeloa chop garlic. Ha litapole li phehile, peel le khabeloa chop garlic. Etsa konofolo oli ea mohloaare ka pane e nyenyane ea ho chesa. Feela ha konofolo e fetola khauta, eketsa li-paprika, 'me u tlose mocheso.
- Tšela konofolo-paprika le oli ka pane ea litapole 'me u pate, u kopanya hantle. Kenya likhaba tse nyenyane tsa oli ho etsa motsoako o boreleli, ebe letsoai lea latsoa le ho sebeletsa.
Litlhahiso tsa ho sebeletsa: Sebeletsa litapole tsena ka likhoho tse halikiloeng, nama ea kolobe kapa nama ea khomo, hammoho le steak e entsoeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 590 |
| Total Fat | 14 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 0 mg |
| Sodium | 132 mg |
| Li-carbohydrate | 107 g |
| Fiber Fiber | 12 g |
| Liprotheine | 13 g |