Joalokaha lebitso lena le bolela, sena ke sejana sa libaka se tsoang Cataluna. Ke mokhoa o bonolo haholo oa khale oa Kataline bakeng sa spinach e nang le steam. Lihlopha tse ncha tsa spinach li tsamaisoa ka bokhutšoanyane ka oli ea mohloaare, konofolo, linate tsa phaene le morara o omisitsoeng. Ke monate o monate le o motle ka lehlakoreng le leng ho ea sebetsa ka lijo tsa mantsiboea.
Seo U tla se Hloka
- Lihlopha tse peli tsa spinach
- 2 cloves konofolo
- 3 tablespoons linate pine
- 3 tablespoons omisitsoeng currants (kapa morara o omisitsoeng)
- Tablespoons tse 4
- Oli ea mohloaare ea moroetsana (kapa e hlokahalang bakeng sa sautéing)
- Ho ikhethela: bohobe bo likaroloana tse 4 (bohobe bo tšoeu)
Kamoo U ka e Etsang
- Hlatsoa sipinake hantle tlas'a metsi a batang a batang ho tlosa lehlabathe le lithōle.
- Tlosa li-stems.
- Mocheso oa spinach ka metsotso e 2-3 feela.
- Tlosa ho tsoa pan hang-hang 'me u lumelle ho tsuba ka ho feletseng.
- Ebola 'me u arole konofolo.
- Tšela lipoli tse 'maloa tsa oli ea mohloaare ho koahela botlaaseng ba pane e kholo ea ho chesa.
- Pente ea metsi a futhumetseng le e hlahisang konofolo ka metsotso e le 'ngoe.
- Kenya li-currants le linate tsa phaene ho pan 'me u tsoele pele ho tlohella metsotso e le 1.
- Eketsa sipinake e tšolotsoeng ho pan 'me u kopanye hantle, ho roala ka oli.
- Letsoai ho latsoa.
- Ho hlahisa litlolo tsa bohobe, ho khaola likarolong ebe u sebeletsa ka lehlakoreng la poleiti.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 286 |
| Total Fat | 19 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 0 mg |
| Sodium | 128 mg |
| Li-carbohydrate | 27 g |
| Fiber Fiber | 3 g |
| Liprotheine | 7 g |