Kakaretso ena e bonolo le e monate ea lehlakoreng la li-Green Beans Amandine (linaoa tse tala le lialmonde) li phethahetse hoo e ka bang lijo leha e le life kapa ketsahalo. Ho bonolo haholo ho etsa le ho phethahala ho tlatsetsa ho ntho e 'ngoe le e' ngoe ho tloha ho khoho e halikiloeng ho ea ho steak ho hamburgers.
Seo U tla se Hloka
- 1 linaoa tse nonneng tse nonneng (tse hloekisitsoeng)
- 1 tablespoon botoro
- 2 tablespoons oli ea mohloaare
- 2 cloves konofolo (minced)
- 1/4 senoelo se tšetsoeng lialmonde (ho chesoa ha litlhapi haeba ho lakatsoa)
- 1 teaspoon lero la lemone
- 1/4 teaspoon letsoai
- 1/8 teaspoon pepere e tšoeu
Kamoo U ka e Etsang
- Fokotsa linaoa, u khaola karolo e nyenyane ea pheletsong e 'ngoe le e' ngoe. Sheba linaoa, u lahle leha e le efe e koahetsoeng kapa e koahetsoeng kapa e nang le matheba a bonolo. Hlatsoa linaoa hantle 'me u omele ka thata.
- Ka sekotlolo se seholo, beha linaoa tse tala metsing a batang ho koahela le ho li belisa ka mocheso o phahameng.
- Fokotsa mocheso ho tlaase le ho omisa metsotso e 8 ho isa ho e 10 kapa ho fihlela linaoa li le bonolo. Hlama hantle 'me u behe linaoa ka thōko.
- Ebe u qhibilihisa botoro le oli ea mohloaare ka sekotlolo se le seng ebe o eketsa konofolo le lialmonde. Pheha ka sekhahla mocheso, o tsosang kamehla, ho fihlela lialmonde li qala ho sootho.
- Eketsa linaoa hammoho le lero la lero la lemone, letsoai, le pepere 'me u akhote ka bonolo ho apara. Sebeletsa hang-hang.
TLHOMO: U ka boela ua sebelisa linaoa tse tala tse tala; pheha ka ho latela litaelo tsa liphutheloana, ebe u tšela. Haletsa botoro, eketsa konofolo le lialmonde, 'me u tsoele pele u e-na le risepe.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 296 |
| Total Fat | 18 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 72 mg |
| Sodium | 71 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 1 g |
| Liprotheine | 24 g |