Ho na le phaenepole ea nama ea kolobe e monate ebile e batla e se na matla. Ke motsoako o lekang oa nama ea nama ea kolobe, phaenepale le lintho tse ling tseo mohlomong u nang le tsona. Litlolo tse monate le tse bolila li tlatsetsa nama ea kolobe ka mokhoa o motle.
Sebeletsa nama e monate ea nama ea kolobe e roast sliced le raese e chesang e phehiloeng.
Seo U tla se Hloka
- 1 ha e na nama ea nama ea kolobe (e ka bang 3 lbs)
- Dash letsoai (kapa ho latsoa)
- Etsa pepere e ncha e mongobo (kapa ho latsoa)
- 1 e ka senya phaenapole (8 oz)
- 2 tablespoons tsoekere e sootho
- 2 tablespoons soy sauce
- 1/2 clove garlic (minced)
- 1/4 teaspoon basil e omisitsoeng
- Dipole tse peli tse phofo e nang le morero
Kamoo U ka e Etsang
- Khaola lijo tse halikiloeng halofo, ha ho hlokahala, le sebaka sebakeng sa Crock Pot. Fafatsa ka letsoai le pepere.
- Kopanya tsohle tse ling ntle le phofo le metsi; tšela holim'a phofu.
- Koahela 'me u phehe ka tlaase ho lihora tse 8 ho isa ho tse 10.
- Tlosa lesoba ho tswa ho lik'hemik'hale.
- Beha sieve holim'a senoelo se seholo sa ho lekanya 'me u tšollele metsi ka eona.
- Khutlisetsa likhahla tsa phaenapole ho ea pheha ka nakoana hammoho le nama ea kolobe.
- Kenya metsi ho metsi ka senoelo sa ho lekanya ho etsa likotlolo tse 3/4. Tšela ka saucepan.
- Phofo e koahetsoeng le metsi a batang hammoho ho theha lekhalo le boreleli. Hlahisa metsi a chesang a chesang. Cook le hlohlelletsa ho fihlela thickened. Tšela ho chesa; sebeletsa le raese, haeba o lakatsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 433 |
| Total Fat | 19 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 99 mg |
| Sodium | 649 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 2 g |
| Liprotheine | 38 g |