Ke ntse ke rera lijo tsa ka la 4 July ho tloha ka mafelo-beke a phomolo a maholo re ntse re tla ka potlako. Kea kholoa hore ho tla ba le steaks le burgers tse nang le litlhapi empa ke lijana tse ka thōko tseo kamehla li leng tse thahasellisang. Ha ho pelaelo hore ke tla sebeletsa salate ea meroho 'me ho tla ba le litlhapi tse khabisitsoeng haufi le nama. Asparagus le poone ke litlhōrō tsa rona tse khōlō ho grill. Empa kea tseba hore motho e mong le e mong o tla batla lik'hafate tse monate ho tsamaea le tsona kaofela.
Ka kakaretso e theohela ho khetho pakeng tsa salate ea litapole le salate ea pasta empa ke leka ho fana ka eng kapa eng eo ke e khethang e le mokokotlo oa pele. Nako le nako ha ke fa lelapa la ka khetho pakeng tsa tse peli, ba tla khetha pasta. Empa seo ka tloaelo se khotsofatsa litšoantšo tsa mayonnaise e lahlehileng mokhoa oa mokhoa oa macaroni salate mme ha ke e-s'o be e kholo ea fan ea bona.
Ha ke e-na le salate ea prepping ea mokga, haholo-holo e ka 'nang ea e-ba ka ntle le mofuthu oa leholimo, ke khetha ho apara ka vinaigrette ea mofuta o itseng ho e-na le ho apara ka mayonnaise. Ka salate ena ea pasta, ke ne ke sebelisa mokhoa o motle mme ke o fa setšoantšo sa tatso ea Bochabela bo Hare ka ho eketsoa ha li-chickpeas, za'atar le ho tšoara taini ka vinaigrette. E ile ea fokotsa ho apara 'me ea e fa monate o monate. Ke ile ka boela ka fumana likhase tsa garlic 'marakeng oa mohoai' me ka sitoa ho li sebelisa. Nako ea bona e khutšoanyane e le hore u ikutloe u lokolohile ho sebelisa konofolo e tloaelehileng haeba u sa fumane likhase tsa konofolo. Thabela!
Seo U tla se Hloka
- 1/2 lb. pasta (khetho ea hau ea sebōpeho)
- Likotoana tse 1 tsa chikho (canned e ntle, e hlatsoitsoe ebile e tšolotsoe)
- Likotlolo tse 1 1/2 lesea la spinach makhasi
- Ho apara:
- 2 tablespoons likhase tsa konofolo (tse hahiloeng ka khase; kapa 1 clove garlic, e peeled le finely minced)
- 3 tablespoons oli ea mohloaare
- 1 tablespoon lero la lemone
- 1 tablespoon sesame pate (tahini)
- 3 - 4 tablespoons metsi (ho itšetlehile ka ho lumellana hoa batlang)
- Phunya pepere e khubelu, ho latsoa
- 1/4 teaspoon e omisitsoeng oregano
- 1/4 teaspoon pepere e ntšo
- Letsoai, ho latsoa
Kamoo U ka e Etsang
- Eketsa pasta ho pitsa e kholo ea metsi a letsoai a letsoai 'me u phehe ho latela litaelo tsa liphutheloana. Hlakola 'me u khutlele pitseng. Hlohlelletsa li-chickpeas tse hlatsoitsoeng le tse tšolotsoeng le makhasi a sesepa. Hlokomela hore mocheso o senyang oa pasta o tla pheha spinach hanyane.
- Etsa hore ho apara ka ho kopanya likhase tsa konofolo kapa konofolo ea minced, oli ea mohloaare, lero la lemone, palesa ea sesame, metsi, pepere e khubelu, oregano, pepere e ntšo le letsoai.
- Tlosa pasta, spinach le chickpeas ka ho apara le ho sebetsa mocheso oa motsoako.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 460 |
| Total Fat | 15 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 0 mg |
| Sodium | 201 mg |
| Li-carbohydrate | 66 g |
| Fiber Fiber | 8 g |
| Liprotheine | 16 g |