Li-beet tsa Harvard e ka 'na eaba li bitsoa' mala oa tsona o bofubelu bo tebileng. Krimsone e ne e khethiloe ka mokhoa oa molao oa Harvard University ka 1910. Li-beet tsa khale tsa Harvard lia tšeloa 'me li phehoa ka mongobo o monate le o bolila o entsoeng ka asene le tsoekere.
Litaelo tsena li qala ka li-beet tse ncha tseo u tlang ho li pheha pele, peel le selae. Joaloka tsela e khutšoanyane, u ka sebelisa li-beet tse nang le makotikoting (eseng likhetho) 'me u nke recipe sebakeng seo. Haeba u sebelisa tsela e khutšoanyane, recipe ena e tla nka feela metsotso e 20 ho itokisetsa.
Li-beet li ka fumanoa e le lijalo tse ncha libokeng tsa lihoai ho tloha mathoasong a lehlabula ho fihlela hoetla. Ke li-superfood tse tletseng livithamine hammoho le tatso. Batla li-beet tse tiileng le tse nang le meroho e shebahalang hantle. Meroho e monate ha e phehiloe, kahoo u se ke ua e qeta feela ua ba lahla.
Seo U tla se Hloka
- 2/3 senoelo sa tsoekere ea granulated
- Li-teaspoon tse 3 tsa koro
- 1/3 senoelo sa cider asene
- 1/3 senoelo metsi
- Likopi tse 4 tse phehiloeng li beet
- 1/4 teaspoon letsoai ea kosher, kapa ho latsoa
- 1/8 teaspoon fatše pepere e ntšo
- Tablespoons tse peli ho ea ho tse 3
Kamoo U ka e Etsang
- Ho etsa ka li-beet tse hloekileng, hlatsoa li-beet 'me u tlohele li-inch of stem le qetello ea motso holim'a tsona. Beha li-beet ka sekotlolo ebe u koahela ka metsi. Eketsa ka 1 teaspoon ea letsoai ka karolo ea quart ea metsi.
- Tlisa metsi ho pheha. Fokotsa mocheso, koahela pan, 'me u phehele metsotso e 30 ho isa ho e 45, kapa ho fihlela li beet li le bonolo.
- Hlakola li-beet ebe u li tlohela hore li pholile, ebe li phunya letlalo. Seka kapa u tšela beet ho sebopeho seo u se lakatsang le boholo.
- Kopanya tsoekere le cornstarch ka saupe. Whisk ka asene le metsi 'me u phehele ka mocheso oa mocheso, o hlohlelletsang, ho fihlela o teteaneng.
- Eketsa li-beet tse phehiloeng tse sliced le letsoai le pepere e ncha e mongobo.
- Tlisa ho pheha. Fokotsa mocheso ho tlase le ho omisa, o susumetsa hangata, metsotso e 5 ho ea ho e 10.
- Hlahisa botoro ho beet le ho ba chesa.
Li-beet tsa Harvard li tsamaea hantle le sejana se nang le li-steak, likopi tsa nama ea kolobe kapa kana. Ba alima mmala ho poleiti hammoho le tatso e kholo. Empa ts'ebeliso e 'ngoe bakeng sa bona ke ho ba koenya le ho ba sebeletsa ka salate. Ke tsela ea ho ja lijo tse seng kae.
U ka boela ua hlatsoa li-beet tsa Harvard hore u thabele hamorao. Haeba u na le li-beet tse ngata tse tsoang serapeng sa hao kapa u sa khone ho hanyetsa sehlopha se seholo sa 'maraka oa lihoai, tsoela pele' me u etse lihlahisoa tse seng kae le ho li qeta.
U ka 'na ua U rata
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 175 |
| Total Fat | 5 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 13 mg |
| Sodium | 170 mg |
| Li-carbohydrate | 32 g |
| Fiber Fiber | 3 g |
| Liprotheine | 2 g |