Phofo ena e bonolo le e phetseng hantle ea Fajita Stew e na le protheine e ngata le vithamine C. Sebelisa fokolisi ea hau ea fajita ea ho iketsetsa letho haeba u ka rata. Ho kopanngoa ha nama ea linaoa le linaoa, litlama tse monate le linoko, le meroho e monate, e monate ebile e le molemo ho uena.
Ntho e 'ngoe le e' ngoe eo ue hlokang ho e sebelisa ka kakaretso ena e bonolo ke sefate sa poone se chesang se tsoa ka ontong, se nang le botoro. Ha u bua ka botoro, na u ne u tseba hore ho ja mafura a mangata ka lijo tse nang le vithamine tse ngata ho thusa 'mele oa hao hore o amohele livithamine tseo?
Seo U tla se Hloka
- 2 lik'hilograma tse boneless khomo top round steak
- 1 onion, e khaotsoe
- 4 cloves konofolo, minced
- Likhole tse peli (14) li qhibililoe litamati, tse sa koaloang
- 1 (15 ounce) ho na le linaoa tse ntšo, tse hlatsoitsoeng le tse tšolotsoeng
- 1 (1 ounce) enfelopo ea fajita ea tlhahiso ea lijo, kapa li-tablepons tse 2
- Fajita Mix
- 1 pepere e khubelu ea bell, khaola likotoana tse 1
- 1 pepere e tala e tala, khaola likotoana tse 1
- 1/4 phofo ea senoelo
- 1/4 senoelo metsi
Kamoo U ka e Etsang
Fokotsa mafura a mangata a mangata a tsoang khomo ea nama ebe o khaola likotoana tse peli. Kopanya nama ea khomo le onion le konofolo ka koana ea 4 ho ea ho e 5 ea phehiloeng. Kopanya hammoho fajita ea tlhahiso ea lijo (e rekiloeng kapa e entsoeng ka mahahapa) le tomate e sa koaloang 'me le tšollele khomo. Holimo ntho e 'ngoe le e' ngoe le linaoa tse ntšo Beha pelepele ea tšepe holimo.
Koahela mokokotlo ebe u pheha ka tlaase ho lihora tse 7 ho isa ho tse 9 kapa ho fihlela nama ea khomo e le bonolo.
Kopanya phofo le metsi ka sekotlolo se senyenyane 'me u tsoele hantle ho kopanya. Eketsa butle-butle ho crockpot ebe u sisinya hantle. Koahela mokoki ea liehang 'me u phehe ka metsotso e 15 ho isa ho e 20 ho fihlela u atolohile, u tsosa ka linako tse ling. Sebeletsa phofo ka raese e chesang e chesang kapa motsoala o chesang ; ka holimo ka tranelate e bolila kapa ka guacamole, haeba ho le joalo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 562 |
| Total Fat | 13 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 145 mg |
| Sodium | 293 mg |
| Li-carbohydrate | 62 g |
| Fiber Fiber | 14 g |
| Liprotheine | 50 g |