Palepele e halikiloeng ke phepo e ntle haholo ea lehlakoreng la lijo e hlahisang monate oa tlhaho ka pelepele. Sebelisa mefuta eohle ea mebala eo ue ratang! Pelepele ea thollo ke meroho e babatsehang (e leng litholoana, empa e rekisoa e le veggie) e nang le fiber le vithamine C.
Ho pheha pelepele ho hlahisa monate oa bona mme ho etsa hore ba be bonolo haholo. Li monate li sebelisoa e le ho tsamaisa khōhō , nama ea nama , steak e entsoeng ka mohope , kapa sejo se kolobe .
U ka fumana mebala e fapaneng ea pelepele ka 'marakeng kajeno; ho tloha ho lamunu ho ea ho pherese le ho tloha mosehla ho ea ho tšoeu. Khetha tse shebahalang hantle bakeng sa risepe ena e bonolo le e nang le phepo. 'Me kamehla u reke pelepele tse tiileng, ho se na likotlolo kapa matheba a bonolo, le letlalo le boreleli.
Ho itokisetsa pelepele, khaola ka halofo 'me u hule likarolo tse peli tse arohaneng. Tlosa peo le boholo ba lera, hammoho le kutu e phahameng. Rinse ea pelepele hantle 'me u khaole ka ho hlobolisa kapa ho fa.
Seo U tla se Hloka
- 1 e khubelu ea pepere, khaola ka lihlopha
- 1 pepere e tala e tala, khaola lihlopha
- 1 Orange pela bell pepere, khaola ka e hlobolisa
- 2 tablespoons oli ea mohloaare
- 2 tablespoons metsi
- 1/2 teaspoon e omisitsoeng ea Italy
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Lokisetsa pelepele ebe u beha ka thōko.
- Ka skillet e khōlō, chesa oli ea mohloaare ka mocheso o mofuthu. Eketsa pelepele kaofela hang-hang.
- Etsa peppers, e hlohlelletse le e sokolohe khafetsa, ho fihlela letlalo la pepere le qala ho blister le ho soeufala libakeng tse ling. Eketsa metsi, lijo tsa Italy, letsoai le pepere. Koahela pan 'me u phehele metsotso e 1 e le hore pelepele e foke.
- Koahela pan, u tsosepele pelepele ka motsotso o le mong, ebe u sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 61 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 53 mg |
| Li-carbohydrate | 4 g |
| Fiber Fiber | 2 g |
| Liprotheine | 1 g |