Karolo e 'ngoe ea konofolo le lero la lero la lemone-li kopane le motsoako o mongata o motle oa li-yogurt e be monate o monate, o phelisang hantle ka nakoana. Ho bonolo ebile ho monate hoo u ka iphumanang hore na ke hobane'ng ha motho leha e le ofe a ka reka phetolelo e entsoeng ka botlolo.
E khahleha joaloka ena ea Yogurt Mint Salad e apara ka salate, tseba hore e sebetsa ka mokhoa o ts'oanang le ho pata meroho e mecha e kang lihoete, celery, fennel le radishes. Kapa u se sebelise e le mongobo 'me ue tšele ka ho tšela likomkomere tse pholileng kapa kohlrabi e phunyehang. E boetse e sebetsa e le mongobo litlhapi tse batang (saalmon ka ho khetheha) kapa ho apara salate ea kana.
Seo U tla se Hloka
- 1/2 yogurt ea senoelo (eohle, e hlakileng le e sa tsoehang)
- 1 ho ea ho 2 diaspuni tse lero la lemone
- 1 clove garlic (kapa shallot e nyenyane)
- 1/4 senoelo sekhahla makhasi
- Letsoai la leoatle
- Pepere e ntšo (e ncha fatše)
Kamoo U ka e Etsang
- Beha yogate ka sekotlolo se senyenyane kapa nkho e bohareng e nang le sekwahelo se koahetsoeng. Kenya lero la lemone. Haeba u sebelisa sekotlolo, u li phunye hammoho; ha u sebelisa nkho, phunya sekoahelong 'me ue fe ho sisinyeha hantle ho kopanya.
- Ebola konofolo (kapa shallot). Sebelisa khalase ea konofolo ho e qhaqha kapa, esita le ho feta, e e senya ka lehlakoreng la thipa e khōlō, ebe u sebelisa thipa eo ho fokotsa konofolo e sithabetseng ho kenya letsoho. Kenya konofolo ho motsoako oa yogurt.
- Beha litlolo makotong, ho li beha fatše holim'a e mong. E roala ka nako e telele ho ea ka sesepa se thata. Sebelisa thipa e bohale ho khaola sekoti. Sebelisa menoana ea hau ho fokotsa likarolo tse hlahisoang ka li-ribbone. U ka hlohlelletsa li-ribbons tsena tsa mantlha ho apara ka tsela e le-kapa, kapa ua li khaola ka holimo ho tse ling tse fokolang. Khothalletsa ho apara.
- Kenya letsoai le pepere ho latsoa.
- Eketsa lero la lemone le eketsehileng ho robala ho apara ho latsoa, haeba u rata. Fana ka ts'ebetso ea ho qetela ho sisinyeha ho kopanya ntho e 'ngoe le e' ngoe.
Sebeletsa ho apara ka potlako ka lettuce e ncha e le salate kapa ka ho pata bakeng sa crudités. Kapa, e etse pele 'me u boloke, u koahele le ho hlatsoa, ho fihlela matsatsi a mararo.
* Ha ho pelaelo hore o batla yogati e sa ratoang le e sa hlahisoang mona-ntho e 'ngoe le e' ngoe e tla senya ntho e 'ngoe le e' ngoe. Ke habohlokoa ho hlokomela hore le hoja moaparo oa ho qetela o tla ba o ruileng haholoanyane, o chekiloe ka metsi le tastier haeba u sebelisa kakaretso ea mokomine oa lebese, recipe e sebetsa hantle ka yogurt ea fatše kapa e sa mafura, haeba ke sona seo u nang le sona kapa u khetha. Haeba o khetha mefuta e tlaase ea mafura kapa e seng mafura, tseba hore ho apara ho ka 'na ha arohana haeba u e bolokile. Tšoaea feela kapa ue sisinye morao pele u sebelisa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 140 |
| Total Fat | 2 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 8 mg |
| Sodium | 189 mg |
| Li-carbohydrate | 26 g |
| Fiber Fiber | 2 g |
| Liprotheine | 6 g |