Tlhahiso ena e monate ea nama ea kolobe le litapole ke bonolo ho itokisetsa le ho pheha ho e phehelang. Litapole tse monate le li-chunks tsa nama ea nama ea nama ea kolobe li pheha phethehong e nang le sinamone le sootho e tsoekere e tsoekere.
Seo U tla se Hloka
- 1 1/2 lik'hilograma tse nang le lik'hilograma tse nyenyane
- Likopi tse 3 tse tala tse ts'oetsoeng le tse lesotsoeng
- litapole tse monate
- 1/2 senoelo sa onion e khethiloeng
- 1/2 senoelo se omeletsoeng tala pepere e tala
- 1 e ka hlahisa litamati tse nyenyane (14.5 ounces)
- 2 tablespoons tsoekere e sootho
- 1/2 teaspoon sinamone
- 1 teaspoon e omisitsoe li-flakes tsa parsley, e ikhethang
- 1/8 teaspoon pepere e ntšo
Kamoo U ka e Etsang
- Senya phofu ea sesebelisoa ka ho pheha spray kapa oli e nyenyane.
- Kopanya nama ea nama ea kolobe, litapole, onion le pepere e tšepe e tšehali ka tlase ea moapehi ea liehang.
- Kopanya litamati le tsoekere e sootho, sinamone, parsley le pepere e ntšo; tšela mokokotlo oa nama ea kolobe ho moapehi ea liehang.
- Koahela 'me u phehe ka tlaase ho lihora tse 8 ho isa ho tse 10. Khothalletsa ho kopanya pele u sebeletsa.
E sebeletsa 4 ho isa ho 6.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 322 |
| Total Fat | 7 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 95 mg |
| Sodium | 114 mg |
| Li-carbohydrate | 30 g |
| Fiber Fiber | 5 g |
| Liprotheine | 35 g |