Ho qhekella ho linokoana tsena tse tlaase tse nang le lik'hilojene ke sehate se chesang, se chesang! U ka 'na ua nahana hore u tlameha ho tela likhama tsa French ha u etsa qeto ea ho leka ho ja lijo tse nyenyane. Ha e le hantle, ho tlosa litapole tsa litapole tse tšoeu tse ts'oarang e le li-oodle tsa mefuta e fokolang ea oli ke lebala le khubelu, 'me boholo ba rona rea tseba hore hona joale. Empa litlhapi tsena tsa kolobe tse apehileng li fumana matšeliso le monate o moholo oa li-fries tsa French le ho li etsa hore li se ke tsa phela hantle. E, litapole tse tšoeu li ntse li sebelisoa. Empa, ka linako tse ling, ke phoso efe ka litapole tse nyane? Li ntse li le meroho 'me li fana ka limatlafatsi tsa bohlokoa tse kang vithamine A le fiber. U se ke ua tsamaea ka holim'a metsi, 'me litapole tse seng kae li hantle.
Litlhapi tsena ha li tšeloe ka pitsa ea oli e belang, empa li e-na le liaparo tse nang le oli ea mohloaare ebile li na le letsoai le leng. Phello e tla finyella takatso ea hau ea fries ea Fora ntle le mafura le lik'hilojule tse tlileng le li-fries tse tloaelehileng tsa feshene tsa French.
Leka ho etsa likhahla tsena tse monate 'me u li sebelise haufi le sandwich e phetseng hantle, e chesang bakeng sa lijo tseo u ikutloang u li khotsofatsa, empa li le bonolo ka lehlakoreng le leng! Kenyelletsa salate e tala e tala ka lehlakoreng la lijo tsa hau bakeng sa lijo tsa sebele tse phethiloeng.
Seo U tla se Hloka
- 1 lb. litapole (russet)
- Likopi tse 4 metsi
- 1 1/2 tsp letsoai (arotsoe)
- 1 tbsp. tsoekere
- 1 tbsp. oli ea mohloaare
Kamoo U ka e Etsang
- Preheat ontong ho ea ho 425 ° F. Etsa bonnete ba hore setofo se fihlella mocheso o feletseng pele o beha fries ea koloi ho e chesa. Setofo se chesang ke e 'ngoe ea linotlolo tsa ho etsa hore li be monate ebile li monate.
- Etsa litapole, 'me u li tšele ka liphahlo tse 1/2-inch.
- Ka sekotlolo se seholo, kopanya metsi le 1 teaspoon ea letsoai le tsoekere. Lahlela likaroloana tsa litapole ka tharollo ea metsi, 'me u soak bakeng sa metsotso e 5. Sena se tla thusa ho hula mongobo ho tsoa ho litapole e le hore ba khone ho chesa ho feta. Hlatsoa, 'me u nke litapole tse omileng ka thaole.
- Ka sekotlolo se seholo, lahla litapole hammoho le karolo e setseng ea 1/2 teaspoon ea letsoai le oli ea mohloaare 'me u akhote ho apara litapole ka tsela e tšoanang. Abela likhae tsa litapole ka mokhoa o le mong holim'a lekhasi le leholo la ho baka le koahetsoeng ka ho pheha ho se hokae.
- Bake ka 425 ° F ka metsotso e 25. Fetola fries ka spatula, 'me u phahamise mocheso oa ovine ho 500 ° F. Boea metsotso e 10 ho feta, ho fihlela fries e le lerootho le khauta.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 85 |
| Total Fat | 2 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 591 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 1 g |
| Liprotheine | 1 g |