Ena ke motsoako oa monate o monate, 'me likhopo tsa nama ea kolobe li ea hantle haholo ka litapole kapa lipula. Kenya linaoa tse tala kapa broccoli e chesang bakeng sa lijo tsa motšehare tsa letsatsi le letsatsi tse khotsofatsang.
Litsela tsa naha ea majoe a se nang bonate ke mefuta e meng e ntle ho likhopo tse nyenyane, tse fokolang tsa nama, 'me ha li ferekane.
Seo U tla se Hloka
- Litsiba tsa naha tsa boneless tse likete tse peli
- 1 tablespoon fat allspice
- 1 teaspoon ginger fatše
- 1/2 teaspoon lero le mongobo o mongobo o motšo
- 1 teaspoon letsoai
- 1 teaspoon e omisitsoeng lekhasi thyme, crumbled
- 3 ho ea ho 4 tablespoons sootho tsoekere, arotsoe
- Oli e le 1 ho ea ho 2 tablespoons oli ea limela
- 1 e bohareng e monate eiee, e qhibililoe
- Likotlolo tse 1 1/2
- nama ea linotši
Kamoo U ka e Etsang
- Hlatsoa likhopo 'me u khaole ka nako e telele ho ea likarolong tse nyenyane, haeba u lakatsa.
- Ka poleta, kopanya allspice, ginger, pepere, letsoai, thyme le likhaba tse 2 tsa tsoekere e sootho. Kopanya ho kopanya hantle.
- Hlatsoa oli ea meroho ka skillet e kholo kapa pan saute ka mocheso o mofuthu.
- Felisa likotoana tsa nama ea kolobe ka motsoako oa linoko; beha sebakeng se chesang ka oli e chesang. Pheha likhopo, u sokolohe khafetsa ho fihlela o le sootho ka mahlakoreng 'ohle.
- Eketsa oiee e khethiloeng ho pan 'me u phehele metsotso e ka bang 4 nako e telele. Eketsa moro oa nama oa khomo le likhaba tse 1 ho tse 2 tsa tsoekere e sootho, joalokaha e lakatsoa tatso. Ka bobebe pheha ka metsotso e ka bang 3 ho isa ho e 5, kapa ho fihlela metsi a fokotseha ka hoo e ka bang 1/4 ho 1/2. Koahela 'me u phehele metsotso e 30 ho isa ho e 45 nako e telele, ho fihlela nama ea kolobe e le bonolo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 230 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 352 mg |
| Sodium | 254 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 1 g |
| Liprotheine | 25 g |