RECIPE E MOLEMO KA SEBELE:

• 1-2 teaspoon ea oli ea kokonate, botoro, kapa oli ea mohloaare*
• mahe a maholo a 2, a otlilwe
• pinyane ea letsoai le pepere
• 2 tablespoons chisi e khaotsoeng

DITSELA:

Petsoha mahe ka sekotlolong se senyane ebe o otla ka fereko ho fihlela o kopane hantle.

Hotetsa 8-inch non stick skillet ka mocheso o tlase o mahareng.

Qhibiliha oli kapa botoro ka paneng ebe u e pota-pota ho koahela bokatlase ba pan.

Eketsa mahe ka paneng 'me u noe ka letsoai le pepere.

Ka bonolo sisinya mahe ho potoloha pane ha a qala ho theha. Ke rata ho hula mahlakore a mahe ho ea bohareng ba pane, ke lumella mahe a hlephileng hore a tšollele.

Tsoela pele ho fihlela mahe a hao a theohile 'me u na le lehe le lesesaane le hlephileng holim'a omelet.

Eketsa chisi halofong e le 'ngoe ea omelette ebe u phutha omelet ho eona ho etsa halofo ea khoeli.

Thellela ka har'a pane 'me u natefeloe.
*Le ka mohla u se ke ua sebelisa sesepa sa ho pheha se sa thupeng ka har'a libotlolo tsa hau tse se nang thupa. Ba tla senya dipane tsa hao. Ho e-na le hoo, khomarela patsi ea botoro kapa oli.

Limatlafatsi ka omelette: Likhalori: 235; Kakaretso ea Mafura: 18.1g; Mafura a Tlatsitseng: 8.5g; Cholesterol: 395mg; Sodium 200g, lik'habohaedreite: 0g; Fiber ea Lijo: 0g; Tsoekere: 0g; Protheine: 15.5g