Litapole tse tšoeu tse tšoeu ( boniato ) e tšoana haholo le litapole tsa setso sa Amerika. Libakeng tsa Caribbean, ho na le mefuta e mengata ea litapole 'me batho ba lula ba fumana litsela tse fapaneng tsa ho li sebelisa. Hangata, li kenngoa sebakeng sa litapole tse tloaelehileng.
Ka boiteko ba ho sebeletsa mofuta o fapaneng oa sejana sa litapole. litapole tse tšoeu tsa nama li ne li sebelisetsoa ho etsa sejoe sa litapole sa mashed. Sebeletsa sena feela joalokaha u ne u tloaetse ho pheha litapole tse patisitsoeng.
Seo U tla se Hloka
- Litapole tse peli (li-white-fleshed)
- Letsoai ho latsoa
- 3 tablespoons botoro (letsoai kapa unsalted, melted)
- Pepere e ncha e mongobo e le hore e latsoe
- 1/4 lebese la senoelo (kaofela, mofuthu)
- Pepere e chesang (ho latsoa, ho fokotseha)
- 1/4 senoelo se nang le eiee e tala (tse tšoeu le tse tala, tse teteaneng)
Kamoo U ka e Etsang
Peel litapole, khaola likotoana 'me u kene ka pitsa. Koahela ka metsi mme u tlise pheha ka mocheso o phahameng.
Ha pitsa e fihla ho pheha, letsoai metsi 'me u phehele ho fihlela thipa e kenya ka bonolo. Hlatsoa ka botlalo.
Eketsa litapole tse chesitsoeng ho pitsa e chesang (pitsa e le 'ngoe e phehiloe), eketsa letsoai, botoro, pepere le lebese ebe o senya ho fihlela o boreleli.
Nako le pepere e chesang. Kopanya hantle. Pula ka har'a eiee e tala.
Sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 278 |
| Total Fat | 9 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 24 mg |
| Sodium | 172 mg |
| Li-carbohydrate | 45 g |
| Fiber Fiber | 7 g |
| Liprotheine | 4 g |