Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 72
Letlalo - 4g
Carbs - 9g
Protheine - 3g
Kakaretso ea metsotso e 45
Lokisetsa metsotso e 10 , Cook metsotso e 35
Litšebeletso 9 (1 senoelo se seng le se seng)
Re utloile bohle ba nang le phepo e nepahetseng ba reng, "ja" mookoli "'me sopho ena ke tsela e ntle ea ho etsa joalo. Ha e le hantle, ke sona se etsang hore sopho ea mookoli e be e ikhethang-athe ka kakaretso ho phephetsa ho ja mebala eohle ea litholoana le meroho nakong ea lijo tse le 'ngoe, sopho ea mookoli e etsa hore ho khonehe. Sopho e entsoeng ka serame sa meroho e na le meroho ho lihlopha tsohle tsa mebala, ka hona e tletse li-antioxidants tse ngata le limatlafatsi tse ling bakeng sa lelapa la hau.
Ho sa tsotellehe motsoako o sa tloaelehang oa li-paprika, turmeric, sinamone le sopho e chesang, sopho ena ea meroho ke eona eo batho ba atisang ho e rata. U ka beha Turkey e setseng kapa khoho ho eona, empa e ka ema e le mong ntle le nama. E boetse e ntle le linaoa kapa li-chickas haeba lijo tsa hau li lumella. Haeba u na le litlama tse ncha tse potolohileng, ikutloe u lokolohile ho li lahlela hape.
Lijo
- 2 tablespoons oli ea mohloaare
- 1 eiee e bohareng (e khaotsoe)
- 2 e kholo mahlaka a celery (a khethiloeng)
- 4 cloves konofolo (khatello)
- 1 pepere e khubelu e tšebelisitsoeng (e khethiloeng)
- 1 senoelo sa rantipole (e tlotsoe kapa e tlotsoe mokopu haeba e fumaneha)
- 1 ho heaping supuni e monate paprika
- 3 di-teaspoon turmeric
- 1/2 teaspoon sinamone
- 1 leaf leaf
- 1 tablespoon hot sauce
- 1 (15-ounce) na tomate (e entsoeng)
- Likopi tse hlano tsa meroho
- 10 li-ounces linaoa tse tala (tse halikiloeng kapa tse ncha)
- 1 lekhasi le leholo la letlalo (khaola ka letsoho, kapa sipinake kapa khale)
Litokisetso
- Ka pitsa e khōlō ea sopho e entsoeng ka oli, monokotšoai, le celery. Pheha ka mocheso o tlaase metsotso e 5 ho isa ho e 10 ho hlahisa monate o mongata ka onion.
- Kenya konofolo mme u phehele metsotso e 1 ho ea ho e 2. Etsa mocheso ho fihlela o le bohareng ebe o eketsa pelepele le lihoete. Pheha metsotso e 'ngoe ho isa ho e 2' me u kenyetse linoko. Khothalletsa 'me u phehe ho fihlela monko o monate-metsotso e meng kapa joalo.
- Kenya litamati le lihlahisoa, 'me u bosose ka metsotso e 15. Eketsa linaoa le ho roala le ho qeta metsotso e 5 kapa ho fihlela linaoa li pheha. (Haeba o sebelisa nama e entsoeng ka khoho e kang khoho kapa Turkey, eketsa lekhetlong lena.) Fetola lijalo ka letsoai le pepere ha ho hlokahala.
Litlhahiso tsa Tšebeletso
E le sekolo se seholo sopho ena e phethehile, empa etsa bonnete ba hore u eketsa lintho tse ling tseo batho ba baholo ba li jang e le hore li se ke tsa senyeha. Salade e ntle ea starter e apereng liaparo tsa vinaigrette e khahleha pele sopho e e-ba teng. U ka boela ua leka ho eketsa nama ho sopho e le khetho bakeng sa bao e seng meroho. Kapa hlahisa likokoanyana, tlhapi, nama ea likhomo kapa lisebelisoa tsa kabob e be u li behe lipoleiti tse fapaneng bakeng sa batho ba thahasellang ho etsa hore lijo li be le pelo e nyenyane haholoanyane.