Mona ke sopho e tlaase ea mafura, e phahameng-fiber-pea e chesang le ho tlatsa. Ho boloka lik'hilojule tse mafura, sopho ena ea sekhahla ha e na ham, e leng eona e etsang hore sopho ena e be khetho e kholo ea limela, ha u sebelisa moro oa meroho ho e-na le moro oa kana.
Sopho ena e etsa khetho ea lijo tsa motšehare ka ho phethahetseng Ntho e hlokahalang ke bohobe bo bong ba lijo-thollo hore u tsamaee le eona, 'me haeba u lapile haholo, eketsa salate e tala ka ho apara liaparo tsa vinaigrette.
Seo U tla se Hloka
- 1 tablespoon oli ea canola
- 2 garlic cloves, minced
- 1 onion, khabeloa e khethiloe
- 1 rantipole e khōlō, e hlabiloeng
- Serata sa celery, se khethiloeng
- 1 litapole tse nyenyane tsa russet, peeled le ho khaola likoto
- Likopi tse 4 tse se nang mafura, tlaase-sodium kapa meroho
- Likopi tse 2 tsa metsi
- Likotlolo tse 1 1/2 tse omisitsoeng lipeo tse tala, tse khethiloeng le ho hlatsuoa
- Pepere e ntšo e ncha
Kamoo U ka e Etsang
- Ho chesa oli ka pitsa e khōlō.
- Sauté konofolo, eiee, lihoete le celery bakeng sa metsotso e 3-4, ho fihlela ho fokotseha.
- Eketsa litapole, moro, metsi le lierekisi tse arohileng.
- Tlisa ho pheha, ebe o fokotsa mocheso ho tlase, koahela 'me o omelle metsotso e 45.
- Lumella sopho ho pholile hanyenyane, joale fetisetsa ho blender mme o kopane ho fihlela o boreleli.
- Nako ho latsoa.
Ho sebeletsa: Lik'halori 220, Lik'halori tse tsoang Fats 26, Total Fat 3g (sat fat 0.3g), Cholesterol 0mg, Sodium 74mg, Li-carbohydrates 37g, Fibre 14.2, Protheine 13.7g
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 163 |
| Total Fat | 3 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 520 mg |
| Li-carbohydrate | 29 g |
| Fiber Fiber | 5 g |
| Liprotheine | 7 g |