Sipinachi, feta cheese le lihloaare tsa Kalamata li kopane! Ba latsoa monate ka mokhoa ona o phetseng hantle, o motle le o motle oa ho phuthela lijo tsa hoseng!
Ha 'na le monna oa ka re ne re ratana le Greece, re ne re rata ho ja mahe le lihloaare tsa Kalamata le feta! Moriana o monate, letsoai, o monate hammoho le mahe a sa tsoa khutsuoa ke monate haholo! Sipinakeke e phaella ka botala bo bong 'me e tšela phofu e phetseng hantle kaha e na le tšepe ea tšepe!
Sekoahelo sena se bonolo haholo ho otla hammoho hammoho hoseng ho hong le beke. U ka boela ua etsa letoto la tsena mafelo-beke ebe u li phuthela 'me u li phunye ! Li ka tsosolosoa ka microwave kapa ka koloi ea maoto. Feela mahe a mangata 'me u be le tortilla e ngata letsohong! Mahe a makhooa a ka boela a nkeloa sebaka. Kamehla ho na le phehisano mabapi le hore na mahe a feletseng kapa mahe a makhooa a molemo ho uena! Ke ea bakeng sa mahe 'ohle ho fumana limatlafatsi ho tswa ho li-yolks, empa ka tsela leha e le efe o pata tonte ea protheine!
Seo U tla se Hloka
- Mahe a 2
- 1/2 senoelo sepinche se hloekileng (hoo e ka bang se khethiloeng)
- 4 Mahloaare a Kalamata (a khethiloeng)
- 1/4 senoelo feta feta chisi (crumbled)
- 1 1/2 dipole tse entsoeng (setlolo)
- 1 tortilla (tšoeu kapa koro e feletseng)
- letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Noa lero le lenyenyane la saute le mocheso o mofuthu. Eketsa 1/2 ea supuni ea botoro ho pan. Lumella botoro hore e qhibilihe ebe e e pata e le ho apara pan.
- Ho qhaqha mahe ka sekotlolo se senyenyane. Kenya likarolong tsohle tsa botoro le letsoai le pepere. Kenya motsoako oa mahe pane. Lumella mahe a phehe ka motsotsoana ebe o ba sutumetsa ka bonolo ka spatula ho lumella lehe le tala ho pheha ka pan. Nakoana pele mahe a pheha, eketsa sipinashi mme o kopane ho fihlela spinach le lehe li pheha.
- Tlosa mahe letsatsing la mocheso ebe u li beha holim'a tortilla. Holimo mahe a nang le feta cheese a phunya le ho tlotsa lifate tsa oli tsa Kalamata.
- Pata hammoho 'me u sebeletse! E ka 'na ea boela ea qojoa' me ea tsosolosoa!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1690 |
| Total Fat | 70 g |
| Fat Satated | 32 g |
| Fat Unsaturated | 19 g |
| Cholesterol | 496 mg |
| Sodium | 3,966 mg |
| Li-carbohydrate | 206 g |
| Fiber Fiber | 16 g |
| Liprotheine | 55 g |