Kakaretso ena e monate, e mebala-bala, e mebala-bala ea salate e phethahetse ha poone e ncha e le ka nako, 'me u batla ho tlisa ntho e ntle ho sehlabelo sa lehlabula. Ho ka sebelisoa poone e nonneng, empa salate e ke ke ea e-ba le monate o tšoanang, o monate.
Seo U tla se Hloka
- 3 tablespoons oli ea mohloaare
- Likotlolo tse 3 tse ncha tse ncha, tse ka bang 6 litsebe
- 1 (15-oz) e na le linaoa tse ntšo, tse hlatsoitsoeng hantle le tse tšolotsoeng
- 1 pepere e khubelu e tšebelitsoeng, e nyenyane
- 1 e bohareng ea lekhalo la pela ea orange, e nyenyane
- 1 pepere ea jalapeno e bohareng,
- peo le minced
- 4 tse tšesaane tse nang le litee tse tala, tse tšoeu le tse bobebe
- 1 clove konofolo, e fokotsoang ka minye
- Lipole tse 2 tse khethiloeng makhasi a cilantro
- 1/2 teaspoon fatše kutu
- 1/4 teaspoon pepere ea chipotle, kapa ho latsoa
- 3 tablespoons a hloekileng lero la lime
- 1 isipuni
- asene ea raese
- 1 teaspoon tsoekere
- 1 teaspoon letsoai
Kamoo U ka e Etsang
1. Chesa oli ea mohloaare ka pane e kholo ea ho thibela motlakase ho feta moeeng-mocheso o phahameng. Eketsa poone 'me u phehe, u hlohlelletse, metsotso e 3 ho ea ho e 4. Koala mocheso le ho fetisa poone ka sekotlolo se seholo sa ho kopanya.
2. Eketsa lisebelisoa tse ling kaofela 'me u qobelle ho kopanya ka botlalo. Refrigerate bonyane lihora tse 4 pele u sebeletsa. Roba hantle, 'me u latsoe' me u fetole letsoai pele u sebeletsa.
E hlophisitsoeng ke Kathy Kingsley
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 405 |
| Total Fat | 10 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 0 mg |
| Sodium | 67 mg |
| Li-carbohydrate | 66 g |
| Fiber Fiber | 17 g |
| Liprotheine | 19 g |