Ts'ebetso ena ea nama ea kolobe e na le konofolo le litlama, hammoho le veine e nyenyane e tšoeu kapa moro oa khōhō. Mokoki ea liehang o etsa hore sejana se be bonolo.
Seo U tla se Hloka
- Ho ea ho 4 ho isa ho 4 ho ea ka nama ea nama ea kolobe e roast, e hloekisitsoeng
- 4 cloves
- konofolo, e lesotsoe
- letsoai le pepere
- 1/2 teaspoon mong le e mong sage le thyme, kapa teaspoon e le 1
- likhoho tsa tlhaho
- 1 seno kana moro
- 1/4 senoelo se omileng veine e tšoeu kapa moro
- 1/4 phofo ea senoelo
Kamoo U ka e Etsang
1. Moriana oa nama oa kolobe ka mahlakoreng 'ohle ka skillet e khōlō.
2. Etsa hore u khaole ka setlolo se senyenyane mme u kenye likhae tsa konofolo; sebakeng sa moapehi ea liehang le nako ka letsoai, pepere le sage le thyme kapa likhoho. Eketsa moro le veine, ha e sebelisoa.
3. Koahela 'me u phehe ka LOW bakeng sa lihora tse 8 ho isa ho tse 10.
4. Tlosa ho chesa le ho qeta mafura a mangata ho tloha ho lero; kopanya phofo le metsi a batang a 3 a metsi a batang le a whisk ho fihlela e boreleli.
5. Retelletsa ea phehetsoang butle holimo mme o tsose ka har'a motsoako oa phofo. Pheha 'me u tsoele pele ho fihlela o teteaneng (sena se ka etsoa ka potlako ho stovetop).
6. Sebeletsa mongobo holim'a nama ea kolobe, ka raese kapa litapole .
U ka 'na ua U rata
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| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 163 |
| Total Fat | 5 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 32 mg |
| Sodium | 352 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 1 g |
| Liprotheine | 15 g |