Sipinake ena e bonolo e tsosa-panya hantle ka mocheso.
Joalokaha kamehla, ke nako e ngata hakae ea ho hloekisa e theohelang ho khetho ea motho. Ikutloe u lokolohile ho fokotsa palo ea letsoai le / kapa konofolo haeba u lakatsa, kapa ho eketsa boholo ba sipinake ho li-ounces tse 12. (Ha e le hantle, haeba u motsoalle oa konofolo u ka eketsa le ho feta!)
Kakaretso ena ea Spinach ea Fry-Fry le Garlic e sebeletsa 2 ho isa ho 4.
Seo U tla se Hloka
- 2 tablespoons lero kapa oli ea meroho bakeng sa ho tsuba
- 2 di-teaspoon tse nang le konofolo e nang le litlolo
- 1/4 teaspoon leropele, kapa ho latsoa
- 1/2 teaspoon letsoai, kapa ho ea ka tatso
- Li-ounces tse 10 (hoo e batlang e le) sipinake e ncha, e hlatsoitsoe ebile e omisitsoe (ke sebelisitse lesea spinach)
- 1/4 teaspoon tsoekere e nang le granulated
- 1/4 teaspoon oli ea sesame ea Asia
- Pepere e ntšo ho latsoa, e ikhethela
Kamoo U ka e Etsang
- Etsa lisebelisoa tsohle tse haufi le setofo. Preheat kok le ho eketsa oli, ho pota-pota e le hore e ka ba ka lehlakoreng lehlakoreng la mokha.
- Ha oli e chesa, eketsa konofolo ea minced, peista ea letsoai le letsoai. Khothalletsa metsotsoana e seng mekae ho fihlela konofolo e monko o monate.
- Eketsa sipinake, hlohlelletsa metsotso e le 1 ho isa ho 2, ho fihlela makhasi a batla a senyeha.
- Susumelletsa tsoekere le oli ea sesame ea Asia. (Tlhokomeliso: haeba u se u sa na le tsoekere le oli ea sesame e lekantsoeng ka ntle, susumelletsa moeti ho chesa ha u ntse u etsa joalo, ebe u khutlisetsa mollo o chesang).
- Fafatsa sipinakeke ka pepere e ntšo haeba ho le joalo. Sebeletsa hang-hang.
Lisebelisoa tse eketsehileng tsa ho leka
- Sipinachi se tsitsitsoeng ka Ginger le Maamondi
- Li-Recipe tsa Meroho ea Sechaena
- Feshene ea Recipe ea Lijo tsa Chaena
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 84 |
| Total Fat | 8 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 344 mg |
| Li-carbohydrate | 3 g |
| Fiber Fiber | 2 g |
| Liprotheine | 2 g |