Ho sa tsotellehe sebaka seo kapa nako ea selemo, salate e ncha e tala ( ensalada verde ) ha ho mohla e seng teng tafoleng ea Sepanishe nakong ea lijo.
Masepanishe ha a sebelise liaparo tsa salate tsa botlolo 'me a khetha oli e bonolo le asene ho li-salate tse monate li saleng tsa bona.
Seo U tla se Hloka
- 1 lettuce ea hlooho (iceberg kapa romaine)
- 2
- tamati (butsoitseng)
- 1 eiee e khubelu
- 1/3 ho 1/2 senoelo sa oli ea mohloaare e tsoetseng pele (
- Oli ea mohloaare oa Spain )
- 1/8 ho 1/4 senoelo sa veine e khubelu ea veine
- Letsoai (ho latsoa)
- Ho ikhethela: metsi a batang a qhibiliha
Kamoo U ka e Etsang
- Hlatsoa ka ho feletseng 'me u tšolle hlooho ea lettuce. Ho heletsa kapa ho roba likotoana ka sekotlolo se seholo sa salate.
- Khaola litamati ho tse robeli.
- Khaola hoo e ka bang kotara ea eiee e khubelu ka likhahla tse tšesaane haholo (khaola ho feta haeba u lakatsa).
- Beha tomate le onion ka holim'a lettuce.
- Kopanya oli le asene ka sekotlolo ebe o whisk hammoho. Nakoana pele u sebeletsa, tšela apara holim'a salate 'me u lahlele.
- Fafatsa letsoai ho latsoa le ho tsuba hape.
Tlhokomeliso: Haeba u ntse u sebeletsa salate letsatsing le mofuthu, u ka lakatsa ho fafatsa metsi a batang ka salate ho hloekisa ho apara le ho boloka lehare la salate. Ha e le hantle, likarolong tse ling tse futhumetseng tsa Spain, ho tloaelehile ho sebelisa sejana se sephara, se bulehileng, sa khalase bakeng sa salate le ho eketsa likhalase tsa leqhoa e le hore li lule li le monate nakong ea lijo!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 164 |
| Total Fat | 15 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 0 mg |
| Sodium | 65 mg |
| Li-carbohydrate | 7 g |
| Fiber Fiber | 2 g |
| Liprotheine | 2 g |