Salate ea Litholoana e Bonolo ea Mariha
Kakaretso ena ea salate ea litholoana tsa mariha ke tlatsetso e khathollang le e mebala-bala ho lijo leha e le life tsa matsatsi a phomolo kapa potluck ea mariha. E tletse ka litholoana tsa selemo tse kang morara o pinki, lilamunu tsa mokhubu, kiwi le kharenate, salate ena ea litholoana e tla ba monate ho batho ba lilemo tsohle. Ho eketsoa ha koena le ho ts'oaroa ha tsoekere ka har'a moaparo oa lime ho eketsa tatso e khathollang le ea zingy ho motsoako. Ikutloe u lokolohile ho kopanya le ho bapisa le tholoana eo u e ratang haholo ea mariha kapa ho eketsa crunch ka linate kapa peo.
metsoako
- 1 kharenate e kholo (kapa likopi tse 1¾ tse seng li loketse ho jeoa tsa likharenate, tse nang le lero)
- 2 dilamunu tse kgolo tsa mokhubu , e arotsoe
- 2 litholoana tsa morara tse pinki , e arotsoe
- 2 Litholoana tsa kiwi , e seotsoe
- 1 thispone tsoekere , haeba ho hlokahala
- 1 thispone koena e ncha , e khabiloe kapa e entsoe ka julienned
litaelo
- Haeba u sebelisa kharenate eohle, tlosa li-arils (lipeo) ka ho khaola litholoana ka likaroloana, ebe u li arola ka sekotlolo sa metsi. Tlosa sekoti se phaphametseng holimo 'me u tšolle lipeo ebe u li kenya ka sekotlolo se seholo. Ntle le moo, o ka reka li-arils tse kentsoeng esale pele ho boloka nako.
- Ka mor'a moo, ebola lilamunu le grapefruit ka thipa ea ho pata, khaola lipheletsong, 'me u eme hantle. Qetellong, khaola letlalo le lera le setseng, u pepese litholoana. Tšoara lamunu holim'a sekotlolo se seholo 'me u khaole mahlakoreng ka bobeli a lera le leng le le leng ho lokolla likarolo, u li tlohelle li oele ka sekotlolo se seholo.
- Penya lera le leng le le leng le se nang letho ho lokolla lero. Pheta ka lamunu e setseng le grapefruit. Ka mor'a moo, ebola 'me u khaole li-kiwi ebe u li kenya ka sekotlolo se seholo. Fafatsa tsoekere (ho latsoa) holim'a litholoana 'me u kenye koena ebe u e akhela ho e aba ka ho lekana. Koahela 'me u behe sehatsetsing ho fihlela u itokiselitse ho sebeletsa.
Notes
Mokhoa oa ho boloka
Ho boloka salate ea litholoana tsa mariha, e behe ka setsing se se nang moea sehatsetsing. Salate ea litholoana e tla boloka matsatsi a 2 ka sehatsetsing.
Mokhoa oa ho Tsoela Pele
Ho etsa salate e bonolo ea litholoana tsa mariha pele ho nako, u ka lokisa litholoana ebe u li boloka ka sehatsetsing ka setsing se se nang moea ho fihlela matsatsi a 2. Ho molemo ho boloka salate ea litholoana ntle le tsoekere, kaha e ka etsa hore litholoana li be mushy ka nako. Haeba u khetha ho sebeletsa salate ea litholoana ka tsoekere, u ka fafatsa tsoekere ka har'a salate ea litholoana pele u sebeletsa; sena se tla thusa ho thibela tholoana hore e se be soggy. Ho phaella moo, u ka 'na ua batla ho tlohela li-kiwi kapa ua li eketsa pele u sebeletsa, kaha li atisa ho senyeha ka potlako ho feta mefuta e meng ea litholoana.
Linnete tsa phepo e nepahetseng
Salate ea Litholoana e Bonolo ea Mariha
Palo ka ho sebeletsa
Li-calories
121
% Ea letsatsi le letsatsi *
Fat
1
g
2
%
Fat Satated
0.1
g
1
%
Furu ea Polyunsaturated
0.2
g
Letlalo la Monounsaturated
0.1
g
Sodium
3
mg
0
%
Potassium
370
mg
11
%
Li-carbohydrate
29
g
10
%
faeba
5
g
21
%
Sugar
21
g
23
%
Protein
2
g
4
%
vithamine A
1141
IU
23
%
vithamine C
78
mg
95
%
khalsiamo
54
mg
5
%
tšepe
0.4
mg
2
%
* Melao ea Mahlale ea Letsatsi le Letsatsi e thehiloe ho ja lijo tsa khalori ea 2000.
Lintlha tsohle tsa phepo e nepahetseng li ipapisitse le lipalo tsa mokha oa boraro 'me ke khakanyo feela. Recipe e 'ngoe le e 'ngoe le boleng ba phepo e nepahetseng li tla fapana ho latela mefuta eo u e sebelisang, mekhoa ea ho lekanya, le boholo ba likarolo tsa lelapa ka leng.
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