Bohlale ba ho iketsetsa lifate tsa mehloaare ea marine ke hore uena feela u itlhoekisa tatso ea sejana. Nka sesebelisoa mona 'me u kenyeletse moo ... u na le motsoako oa hau o khethehileng! Kakaretso ena e ka sebelisa mehloaare e ntšo kapa e tala - kapa ka bobeli.
Seo U tla se Hloka
- 1 bophara ba 1/2 cm, sephara sa lemon se bolelele ba lisenthimithara tse ka bang 1 (lemon e lekaneng)
- 1 bophara ba 1/2, bolelele ba bolelele ba lisenthimithara tse 6 tsa lehlabula la lamunu (hoo e batlang e le 1 e bohareng ba lamunu)
- 1 senoelo sa oli ea mohloaare
- Li-sprigs tse peli tse hloekileng
- Li-sprigs tse peli tse hloekileng
- 2 tse omisitsoeng libakeng tsa makhasi
- 2 garlic cloves, e sithabetseng le e khethiloeng
- 1/4 teaspoon fatše pepere e ntšo
- 1 1/2 lik'hilograma tse bolila kapa tse tala tsa olivesiti
Kamoo U ka e Etsang
Ka lehlakoreng le leng le tšela lemon le lehlabula la lamunu ebe le le fetisetsa sekotong se lekaneng. Eketsa oli ea mohloaare , rosemary, thyme, bay leaves, konofolo le pepere ho pan. Hlalosa motsoako holim'a mocheso o tlaase o tlaase ka metsotso e 6, ho fihlela oli e chesa. Tlosa pan ho tsoa mochesong 'me u lumelle oli hore e pholile ho mocheso oa kamore.
Beha lifate tsa mohloaare ka nkho e kholo kapa khalase 'me u tšollele motsoako oa oli holim'a tsona.
Koahela nkho ka thata ka sekwahelo 'me u boloke sehatsetsing matsatsi a seng makae pele u sebeletsa. Lihloaare li tla boloka libenkele tse ka bang libeke tse peli sehatsetsing.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 149 |
| Total Fat | 15 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 0 mg |
| Sodium | 252 mg |
| Li-carbohydrate | 6 g |
| Fiber Fiber | 2 g |
| Liprotheine | 1 g |