Ha likhahla tsa khōhane li se mafura a kang mafura a likhoho, li phethehile bakeng sa moapehi ea liehang, li fetoha hamonate ha li pheha. Etsa bonnete ba hore o khetha maqeba a khoho a se nang letlalo ebe o hlatsoa mafura a mangata pele o pheha.
Ka ho Sebeletsa: Lik'halori 271, lik'hilojule tse tsoang ho khala ea 46, mafura a 5g (a sat 1.1g), k'holeseterole 94mg, sodium 163mg, lik'habohaedreite 29.4g, fiber 6g, protheine 26.9g
Seo U tla se Hloka
- 1 seaplane onion (khabeloa chopped)
- 1 e kholo
- leek (karolo e le 'ngoe feela, e hloekisitsoeng le e lesotsoe)
- 1 8-ounce pack li-mushroom (tse teteaneng)
- Li-ounces tse 8 tsa bana
- 2 litapole tse khubelu tse bofubelu (khaola ka li-chunks)
- 1 stalk e khōlō ea celery (e nang le litebelisoa)
- 1 lik'hilograma tsa thibe (boneless, skinless)
- 1 15-ounce e ka senya tomate
- 1/2 senoelo se seng sa mafura a phofo, tlaase-sodium ea moro
- 1 leaf leaf
- 1/2 tsp thyme e ncha
- 1 rosemary ea sprig
Kamoo U ka e Etsang
- Seaparo se ka tlase le mahlakoreng a sepheo sa kotlolo sa 4-quart se nang le ho pheha ho sa khone ho pheha .
- Beha meroho pitsa.
- Fokotsa maqeba a khōlo ea mafura a mangata 'me u khaole likoto.
- Eketsa khoho pitseng, e lateloa ke litlama, tamati e sithabetseng le moro oa kana.
- Koahela 'me u phehe ka tlaase ho lihora tse 7 ho isa ho tse 9.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 284 |
| Total Fat | 11 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 63 mg |
| Sodium | 258 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 5 g |
| Liprotheine | 24 g |