Khetho ea nako ea selemo: Lihoete

Litaba

• Tlhahlobo bakeng sa

Lon Symensma, moapehi ea ka sehloohong oa Buddakan New York City, o re, "lihoete ke o mong oa meroho e 'maloa e nang le tatso e tala joalokaha e phehiloe e monate, e nang le mobu."

• joalo ka salate
  Lahlela hammoho lihoete tse 5 tse halikiloeng, likopi tse 3 tse khabisitsoeng ka napa k'habeche le ½ kopi e halikiloeng ea walnuts. Ka sekotlolo se seng, kopanya 4 tbsp. mayonnaise e tlaase le 2 tbsp. ginger e halikiloeng. Mena ka motsoako oa rantipole. Hlohlelletsa 1 tbsp. lero la lime. Letsoai ho latsoa.
  
  
• joalo ka lijo tse theolelang
  Ka saucepan, kopanya 1 can lowfat evaporated lebese, pinch ea tsoekere, 2 linoelo lebese nonfat, 1 tsp. cardamom, le li-clove tse 2. Tlisa ho pheha 'me u phehe ho fihlela o fokotsoe ka halofo, metsotso e ka bang 8. Tšela motsoako holim'a lihoete tse grated; lahlela hammoho ka bonolo le ho sebeletsa.
  
  
• ka sopho
  Mocheso oa 1 tbsp. oli ea meroho ka pokothong. Kenya 1 onion e khaotsoeng, mahlaka a lemongrass a 3 kotara, le lihoete tse 5 tse khaotsoeng. Pheha ka tlaase ho metsotso e 6 (u se ke ua sootho). Kenya linoelo tse 4 tsa moro o nang le sodium e tlase; pheha metsotso e 20. Tlosa lemongrass le pureé. Nako ea ho latsoa.

Ka senoelong se le seng lihoete tse khaotsoeng: 52 lik'hilojule, 1069 MCG Vitamin A, 328 MCG Lutein LE Zeaxanthin

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