Salate ea Soya Nugget: Recipe ea lijo tsa hoseng tse tlase tsa khalori

Mabitso A Makaletseng A Bana

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Letsatsi La Tsoalo:

Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

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Soya nugget ke salate e phetseng hantle ho leka haeba u rera ho ba le khalori e tlase empa u ntse u tlatsa lijo tsa hoseng. Lijoe tsa soya li na le liprotheine tse ngata 'me li latsoa monate haholo ha li phehiloe ka metsoako le mokhoa o nepahetseng.

Mona re na le risepe ea salate bakeng sa hau e lokiselitsoeng ho sebelisa li-nugget tsa bophelo bo botle le tse monate tsa soya. Li-nugget tsena ha li na tatso ka botsona ka hona li monya tatso ea metsoako eo u li phehang ka eona. Salate ena ea soya nugget e latsoa monate haholo ebile e tsamaea hantle haholo le Indian pav.

Kahoo, qala letsatsi la hau ka molaetsa o phetseng hantle ka risepe e monate le e nang le phepo ea lijo tsa hoseng ea salate ea nugget.

E ea sebeletsa : 3-4

Nako ea litokisetso : Metsotso e 10

Nako ea ho pheha : Metsotso e 10

Lisebelisoa

• Lisebelisoa tsa soya- 500gms
• Onion- 1 (e boholo bo lekaneng, e lesotsoe)
• Carrot- 1 (e hlalositsoeng)
• Capsicum- 1 (e hlalositsoeng)
• Yogurt- & senoelo sa frac12
• Mayonnaise e mafura a tlase- 2tbsp
• Pepere e ntšo phofo- 1tsp
• Li-flakes tsa Chilli- pinch
• Oli ea mohloaare- 1tbsp
• Letsoai- ho latela tatso

Tsamaiso

1. Chesa oli ka pane. Senya meroho ka letsoai metsotso e 2-3 ka lelakabe le mahareng.
2. Fetisetsa meroho ka sekotlolo. E boloke ka thōko.
3. Koahela linate metsing a futhumetseng metsotso e ka bang 5.
4. Kamor'a metsotso e 5, hula metsi ho li-nugget. Finyella metsi a feteletseng ho li-nugget ka letsoho la hau.
5. Nka sekotlolo se seholo ebe u eketsa yogurt, mayonnaise, pepere le letsoai. E otle hantle motsotso.
6. Joale eketsa linate tsa soya le meroho e tlisitsoeng ho eona. Kopanya hantle le khaba ho roala moaparo ka mokhoa o ts'oanang.
7. Khahlisa ka li-flakes tsa chilli.

Lijo tsa hoseng tsa khalori tse tlase, salate ea nugget e se e loketse ho fuoa. E thabele ka bo eona kapa ka sehlopha se nang le li-pav tsa Maindia.

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang