Lejoe lena le entsoeng ka li-mushroom le khabisitsoeng le etsa sesebelisoa se setle haholo kapa sehlakoreng se le seng ho lijo leha e le life. Ho kopana ha sipinake, li-breadcrumbs le litamati li fa li-mushroom pizza-e kang ea monate. Sekhahla mme o sebetse e le li-appetizers kapa u sebeletse feela bakeng sa lijo tse monate tsa meroho.
Seo U tla se Hloka
- 4 khōlō li-mushroom tsa portobello
- 10-12 ounces / 280-340 g lesea la spinach (hlatsoa)
- 1 senoelo / 240 mL, tomate (e entsoeng)
- 1/2 senoelo / 120 mL onion (e hahiloe ka khase)
- 1/4 senoelo / 60 mL breadcrumbs
- 1/4 senoelo / 60 mL tamati ea omisitsoeng ka letsatsi (e khaoletsoeng hantle)
- 1/4 senoelo / 60 mL mehloaare e ntšo (letsopa)
- 2 cloves konofolo (minced)
- 1/2 teaspoon / 2.5 mL letsoai
- 1/4 teaspoon / 1.25 mL pepere e ntšo
- 2 tablespoons oli ea mohloaare
Kamoo U ka e Etsang
1. Beha sipinake ka skillet e kholo 'me u phehe metsotso e 2 ho fihlela u phunye. Etsa bonnete ba hore u tsoele pele kamehla. Tlosa mochesong 'me u ntše metsi a feteletseng. Sebaka sa spinach se phunyeletse ka sekotlolo ebe u beha ka thōko. Eketsa oli ea mohloaare le eieee 'me u phehe metsotso e meraro. Kenya konofolo mme u phehele metsotsoana e 30 pele u eketsa litamati tse butsoitseng le tse omehileng, lifate tsa mohloaare, letsoai le pepere ho kopanya. Pheha metsotso e 2-3. Tlosa mochesong 'me u hlohlelletse ka sesepa se bolokehileng se bolokehileng.
2. Preheat grill. Tlosa lihlahisoa tsa mushroom 'me u khabise ka bonolo karolo e ntšo. Hlahisa oli ea mohloaare ka li-mushroom caps. Nako le letsoai le eketsehileng le pepere e ntšo. Beha grill 'me u phehe ka mocheso o mofuthu ka metsotso e 5-6. Tlosa ho grill.
2. Sopho ea sesepa motsoako ka li-mushroom. Ha u kopanya sekotlolo se senyenyane, kopanya bohobe crumbs ka letsoai le pepere. Top sipinake le bohobe bo motsoako oa bohobe. Sebaka sa li-mushroom se khabisitsoeng se koahela grill bakeng sa ho eketsehileng ka metsotso e 5-10. Tlosa mocheso le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 196 |
| Total Fat | 9 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 0 mg |
| Sodium | 476 mg |
| Li-carbohydrate | 26 g |
| Fiber Fiber | 5 g |
| Liprotheine | 7 g |