Litebelisoa tsa litamati tse halikiloeng, eiee, li-chiles le konofolo li eketsa lera la monate ho salsa ena ea linoko.
Seo U tla se Hloka
- 1 lb li-chile tse kholo tse khubelu
- 2 lb, tomate (e butsoitseng, stems e tlosoa)
- 6 garlic cloves (ho tlosoa husk)
- 1 pepere e khubelu ea bell
- 1 tsp letsoai
- 1 senoelo makhasi a cilantro
- 1 onion (e peeled)
Kamoo U ka e Etsang
Ho chesa li-chiles le pepere ka ho li bea tlas'a broiler e chesang kapa ka grill e chesang kapa ka phala e chesang. E fetola khafetsa ho fihlela letlalo le chesoa. (Sheba Tsela ea ho Hlakola Chiles bakeng sa lintlha tse ling)
Ha li-chiles li ntse li fifala, tšela li-onion ka 3-4 likotoana tse kholo (lahla seqhoa le tlaase) le sebaka tlas'a broiler kapa grill ho fihlela ho soeufutsoe (e sa khutsuoa.)
Tlosa matlalo a lichelete ho tswa ho li-chiles le pepere hammoho le peo le stem kaofela.
Beha sesebelisuoa sa lijo ka lisebelisoa tse ling kaofela le ho qhomela ho fihlela lijoana li khetholoe ebe li kenngoa hantle.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 22 |
| Total Fat | 0 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 97 mg |
| Li-carbohydrate | 5 g |
| Fiber Fiber | 1 g |
| Liprotheine | 1 g |