Ha ho hlokahale ho hlatsoa asparagase pele ho ena recipe e bonolo le e monate ea asparagus. Asparagus e phehiloeng ka mokhoa ona e monate ebile e boloka limatlafatsi tse ngata tsa bohlokoa. Kempe ena ea asparagus e ntle bakeng sa thupelo ea pele kapa e le lehlakoreng la meroho. Ena ke monate o khabisitsoeng ka cheese ea Parmesan e behiloeng.
Seo U tla se Hloka
- 1 likhase (1 sekhahla) sebapali se hloekileng , lihlopha tse hloekisitsoeng ha ho hlokahala
- 2 Tbs. oli ea mohloaare
- 1 Tbs. metsi
- 1 clove garlic, peeled le khaola halofo
- 1
- lemon , juiced
- Letsoai le pepere e ncha e mongobo e le hore e latsoe
- Ho thoe cheese ea Parmesan (ka khetho)
Kamoo U ka e Etsang
1. Ka pane e khōlō ea sauté ho feta bohareng-mocheso o phahameng, kenyelletsa asparagase, oli ea mohloaare , metsi le konofolo. Pheha ka metsotso e ka bang 2, kapa ho fihlela metsing a se a folile.
2. Tlosa sesepa sa asparagase ka li-tong, koahela pan 'me u phehele metsotso e 1. Tlosa sekwahelo 'me u lahlele setlolo sa kelanta. Beha sekoahelo ebe o pheta ho fihlela setlolo sa sethopo sa palema se le lerootho, hoo e ka bang metsotso e 5. Kotsi ea asparagase e ka phunya hanyane ka mahlakoreng, e leng ho eketsang tatso e halikiloeng.
3. Eketsa lero la lero la lemone 'me u qhomele ho kopanya. Tlosa konofolo, 'me u latsoe ho latsoa letsoai le pepere. Sebeletsa chesang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 137 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 9 mg |
| Li-carbohydrate | 17 g |
| Fiber Fiber | 4 g |
| Liprotheine | 5 g |