Ha ho na lebaka la hore u se ke ua pheha lijo tsohle tsa hau! Sebeletsa monate ona o monate oa " gratin " kapa " gratin " le protheine eo ue ratang haholo. Bacon le bell pepere ho eketsa 'mala o motle le botsoako, empa ho itokiselitse le ho hloekisa e ka ba karolo e ntle ka ho fetisisa.
Seo U tla se Hloka
- 1 e onion e bohareng (e arotsoe ka halofo le e tšesaane)
- 1 lik'hilograma tse 610 g
- Yukon Khauta litapole (tse tšesaane haholo)
- Lik'hilograma tse 1 1/3 (320 mL) tse chesitsoeng ka cheddar tse nonneng tse mafura
- 1/3 senoelo (80 mL) li-bacon tsa sebele
- 1/3 senoelo (80 mL) pepere ea tšepe (e entsoeng)
Kamoo U ka e Etsang
1. Fafatsa lero la 9 x 9 x 2-inch ka letsoho ka ho pheha ho sa phekolehe. Beha halofo ea eiee, litapole, chisi, li-bacon bits, bell pepere le konofolo letsoai le pan. Pheta likarolo.
2. Koahela ka thata ka sefate sa letsoho le grill holim'a mocheso o mofuthu ka hora e le 'ngoe, ka linako tse ling ho potoloha pan ho qoba libaka tse chesang.
Tlhahlobo ea phepo ka nako ea ho sebeletsa: lik'hilojule tse 140; 2,5 g mafura; 1.5 g mafura a mangata; 0 g trans fat; 10 mg k'holeseterole; 370 mg ya sodium; 720 mg potassium; 20 g lik'habohaedreite; 1 g fiber; 1 g, tsoekere; 10 g protheine; Vithamine A 2%; Vithamine ea 45%; 10% ea calcium; 6% ea tšepe
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 247 |
| Total Fat | 14 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 42 mg |
| Sodium | 306 mg |
| Li-carbohydrate | 18 g |
| Fiber Fiber | 2 g |
| Liprotheine | 12 g |