Haeba u nahana ho iketsetsa bohobe ba pita ke mosebetsi o boima o nka lilemo hore u tsebe hantle, nahana hape. Kakaretso ena ea bohobe ba pita e bonolo ho e etsa 'me e hloka mekhoa e fokolang. U tla putsoa ka matšoao a monate, a ikhohomosang-e leng letšoao le sa tšoaneng la Bochabela bo Hare le bohobe ba Mediterranean.
Bohobe ba pita bo etsa li-sandwich tse monate, tse bonolo ho li tlatsa ka likhetho tseo u li ratang haholo. E boetse e loketse ho bokella raese le mongobo ha ho etsoa lijana tse fapa-fapaneng.
Seo U tla se Hloka
- Lipopo tse 2 tsa tomoso tse omeletseng
- Lik'hilograne tse 1/4 metsi a futhumetseng (hoo e ka bang 110 F, a arotsoe)
- Lipopoana tse 2 tse tsoekere
- Likotoana tse 3/2
- phofo e nang le morero ka hohle (e arotsoe)
- 1/2 teaspoon letsoai
- 1 isipuni
- oli ea mohloaare (le ho feta bakeng sa ho tlotsa sekotlolo)
Kamoo U ka e Etsang
- Tšela tomoso ka hare ho 1/4 senoelo sa metsi a futhumetseng; eketsa ea tsoekere 'me u emelle metsotso e 10.
- Phahamisa linoelo tse 2 1/2 tsa phofo le letsoai ka sekotlolo. Etsa hantle setsing; tšela motsoako oa tomoso 'me u lule u le 1 senoelo sa metsi a futhumetseng le sopho e 1 ea oli ea mohloaare.
- Qala ho kopanya le letsoho la hao, khaba ea lepolanka, kapa hook ea hlama ea mo-mixer ea emeng, o eketsa phofo e setseng ha ho hlokahala. Tlohela holim'a metsi 'me u khumame ka metsotso e ka bang 10 ho isa ho e 15 (kapa u sebelise mochine le hlama), ho fihlela hlama e boreleli ebile e le bonolo empa e sa khomarela.
- Oli e le sekotlolo se seholo; hlama hlama ka sekotlolo ebe o qala ho apara sefahleho ka oli. Koahela ka lesela le nang le mongobo 'me u behe hlama sebaka se futhumala, se sa sebetse bakeng sa lihora tse 1 ho isa ho tse 1, kapa ho fihlela habeli ka boholo.
- Preheat oven ho 475 F. Beha letlapa le boima kapa ho roala lejoe le tlaase ka ho fetisisa.
- Phunya hlama e ntan'o e penya hape. Etsa sena ka makhetlo a seng makae ho fumana moea o tsoa ka hlama. Arola libolo ka li-ounces tse peli ka holimo (e ka bang likhaba tse hlano tsa hlama) 'me u koahele ka thaole e sesebelitsoeng.
- Etsa selikalikoe se seng le se seng ka selikalikoe ka holim'a metsi a phatsimang a nang le pini e phatsimang, e kenyang le ho phethola hlama kamoo u neng u tla etsa phae . Li-circles li lokela ho ba bolelele ba lisenthimithara tse 1/4 le bophara ba lisenthimithara tse supileng.
- Sesepa se seng le se seng se pota-potile masela a phunyeletsoeng 'me e ba lumelle hore ba phomole ha u ntse u pata lihlahisoa tse setseng.
- Fafatsa lakane e chesang ea ho baka kapa ho roala lejoe ka phofo. Beha li-circles tse seng kae holim'a lejoe kapa lipale tsa ho baka (kapa tse ngata tse tla tšoana hantle). Bake ka metsotso e ka bang 5, kapa ho fihlela ba qala ho bontša 'mala o itseng, ba ba qobella ka hloko.
- Tlosa ho tloha ka ontong 'me u koahele ka thaole e hloekileng ea kichineng ho fihlela u pholile. Beha mekotla ea polokelo ea lijo ho fihlela e se e loketse ho e sebelisa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 59 |
| Total Fat | 3 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 142 mg |
| Li-carbohydrate | 8 g |
| Fiber Fiber | 1 g |
| Liprotheine | 1 g |