Li-crumbs tsa linonyana le bohobe li fana ka tlatsetso e ntle ea pelepele ena e entsoeng ka holimo. Lero la lemone le eketsa tatso e ngata ho motsoako oa tuna.
Seo U tla se Hloka
- 4pelepele e tala e tala (split, peo le membrane li tlosoa)
- 1 tablespoon onion (khabeloa chopped)
- 1 senoelo sa bohobe bo bonolo (crumbs)
- 1he (ho shapuoa hanyenyane)
- 1/2 lebese la senoelo
- Letsoai le pepere ho latsoa
- 1 teaspoon lero le lecha le lerootho
- 1 e ka etsang / ounche o 7 1/2 tuna (flaked)
- 2 tablespoons botoro
- Ho ikhethela: Cheese e bitsoang Cheddar, Swiss, kapa Parmesan e phatlolohileng
Kamoo U ka e Etsang
1. Pheha pelepele ka metsi a letsoai a letsoai metsotso e 5; kha metsi hantle.
2. Kopanya lieiee, 1/2 senoelo bohobe, makhasi, lebese, letsoai le pepere, lero la lero la lemone le tuna.
3. Tlatsa likhetla tsa pepere.
4. Kopanya botoro e qhibilihisitsoeng ka karolo e setseng ea 1/2 senoelo sa bohobe; fafatsa ka holim'a pelepele. Beha sejana se sa tebang ho baka 400 ° F (200 ° C / Gas Mare 6) ka metsotso e 15.
5. Haeba o lakatsa, holimo le ka chisi e shredded metsotso e 5 pele pelepele e qetile ho baka.
Li-Recipes tse Amanang
Pelepele e khabisitsoeng ka Salmon
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 346 |
| Total Fat | 14 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 101 mg |
| Sodium | 446 mg |
| Li-carbohydrate | 32 g |
| Fiber Fiber | 4 g |
| Liprotheine | 23 g |