Meroho e na le livithamini tse ngata tse fapaneng, empa haeba u khathetse ke meroho e sa latsoeheng, e sa latsoeheng, risepe ena ke ea hau!Sejo se monate se fana ka tatso e eketsehileng e tla etsa hore u rate ho ja meroho.Hape, o ka sebelisa li-cheeses tse 'maloa ho hlahisa sejana hantle.Sejo sena se monate hoo esita le bana ba hau ba tla be ba kopa metsotsoana.
Litaelo tsa ho pheha:
Nako ea Boitokiso: Metsotso e 20
Nako ea ho pheha: 20-30 metsotso
* E etsa li-servings tse ka bang 8
Lisebelisoa:
• kopi e le 'ngoe ea lipalesa tsa broccoli
• kopi e le 'ngoe ea lipalesa tsa cauliflower
• kopi e le 'ngoe ea lihoete tsa bana
• 1 senoelo sa li-mushroom
• kopi e le 'ngoe ea eiee, khaola likotoana tse lekanang le ho loma
• Likotoana tsa pepere ea tšepe tse lekanang le komiki e le 'ngoe
• 1 senoelo sa likotoana tsa zucchini tse lomang
• Likotoana tsa squash tsa butternut tse lekanang le kopi e le 'ngoe
•Letsoai le pepere
• ponto botoro
• Likopi tse 2 tsa chisi ea cheddar e sehiloeng
• Likopi tse 2 tsa chisi e ncha ea Parmesan e halikiloeng
Mehato ea ho pheha:
A) Ho sebelisa ontong ea hau ea tšepe e entsoeng ka tšepe (haholo-holo 12-inch) kenya metsi a ka bang halofo ea lisenthimithara ka ontong hammoho le meroho.Nako e lekanang ka letsoai le pepere 'me u behe likaroloana tse nyenyane tsa botoro ka holimo.
B) Beha onto ea tšepe e entsoeng ka tšepe e entsoeng ka tšepe holim'a mashala a 24 a hlenneng 'me u lumelle li-veggies ho pheha.Ha li qala ho chesa, tlosa mashala a 12 kapa a chesang 'me u tsoele pele ho tlohela meroho e pheha.
C) Hang ha li-veggies li se li le bonolo, tlosa ontong ea tšepe e entsoeng ka mashala 'me u tšolle metsi.
D) Beha meroho ka platter ea ho sebeletsa 'me u fafatse ka chisi.Sebeletsa 'me u thabele!
Lintlha tsa Phepo (Ho Tšehetsa):
Likhalori 344;Mafura a 27g;K'holeseterole 77mg;lik'habohaedreite - 9 g;Protheine 17g.