Li-slices tse monate tsa li-eggplant tse silafalitsoeng ka mongobo o nang le monate oa tomate 'me li jeloe ka moriana oa chisi o entsoeng ka Feta chisi. Casserole ena e ka bokelloa ka pele mme e na le sehatsetsi.
Tlhokomeliso: U tla hloka ho tsuba casserole e kopantsoeng ka sehatsetsing bonyane hora ea lisebelisoa tseo u ka li behang pele o baka ka kopo, ka kōpo lumella nako e eketsehileng.
Seo U tla se Hloka
- Li-eggplant tse mahareng tse 6 (tse ka bang 4 lbs., Li qhibililoe ka mekhabiso e meholo 'me li tšeloe ka likarolo tse peli tsa lisenthimithara)
- 1/4 senoelo sa oli ea mohloaare
- 1 eiee e khōlō (e tlotsitsoeng)
- 2 cloves konofolo (minced)
- 2 lbs. tamati (diced, kapa 28-ounce ka tamati e feletseng e silafatsoa ka metsi)
- 1 tbsp. basil (e hloekileng, e fokotsehileng)
- 1 tbsp.mint (e hloekileng, e fokotsehileng)
- 1/2 lb. chisi (bonolo Anthotiro; haeba e sa fumanehe, e nkang sebaka sa Ricotta cheese)
- 1/2 lb. chisi (Feta e phunyeletse)
- Mahe a 3
- 1 ya yogurt ea senoelo (Segerike, e entsoeng ka cheesecloth ho tlosa metsi a feteletseng)
- 1/2 lebese la senoelo
- 2, tomate e kholo (leliloeng)
- 3 tbsp. bohobe ba lijo
- 1 qeta letsoai (ho latsoa)
- 1 pinch pepere (ho latsoa)
Kamoo U ka e Etsang
Preheat ove ho likhato tse 400. Khanyetsa lero le makhethe a mabeli 'me u chese li-slice tsa eggplant ka metsotso e 20-30 kapa ho fihlela ha u le bonolo, empa u se ke ua e-ba mushy. Beha ka thōko.
Ho feta mocheso o phahameng o chesang, futhumatsa oli ea mohloaare ka pan e khōlō ea sauté. Etsa liieee ho fihlela li-translucent, hoo e ka bang metsotso e 5. Kenya konofolo 'me u tlohele ho fihlela monko o monate, hoo e ka bang motsotso o le mong. Eketsa litamati le ho koahela sefahla ka metsotso e ka bang 10 e le hore metsi a mang a ka fetoha mouoane.
Khothalletsa hore u se ke ua tšoaea lijo tse nang le letsoai le pepere.
Ka sekotlolo se seholo, otla mahe ka whisk. Eketsa yogurt, lebese, letsoai le pepere ho latsoa le ho kopanya hantle. Beha ka thōko.
Ka sekotlolo se seng, kopanya litšenyehelo tse fokolang le Anthotiro kapa Ricotta 'me u behelle ka thōko.
Bokella sejana:
Khanya ka khanya ka bophara bo boholo (li-14-14 cm) kapa ka bophara ba mahlakoreng a 9x12 pan. Fafatsa ka tlaase ka li-breadcrumbs tse ling ho nka metsi a mangata. Beha setho sa eggplant ka tlase. Fafatsa halofo ea motsoako oa feta cheese, eketsa 1/3 ea moriana oa tomate le halofo ea motsoako oa mahe a yogurt.
Eketsa e 'ngoe ea li-eggplant, u fafatsa lijo tse setseng, u eketse motsoako oa yogurt le ho eketsa karolo e' ngoe ea boraro ea mongobo oa langa le le lej.
Qetella ka lekhetlo la ho qetela la eggplant le kopantsoeng le likhae tsa langa le le lej. Nako le letsoai le pepere le holimo le salmum e setseng. Fafatsa top le breadcrumbs.
Tlosa sejana se kopaneng sehatsetsing bonyane hora.
Tlatsoa ka oli ea tekanyo ea 350-tekanyo ea metsotso e 45 hora kapa ho fihlela sejana se chesitsoe 'me li-bubble li thunya metseng. Lumella ho pholile pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 270 |
| Total Fat | 15 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 83 mg |
| Sodium | 205 mg |
| Li-carbohydrate | 22 g |
| Fiber Fiber | 6 g |
| Liprotheine | 13 g |