Ha u pheha mahlaseli a Switzerland, etsa li-stems ka monate ka ho li senya! (Haeba u na le sehlopha kapa tse peli tsa chard 'me u sa tsebe hantle hore na u ka tsoela pele joang, sheba hore na u ka etsa joang hore u fihlele Switzerland Chard .)
Seo U tla se Hloka
- E tsoa ho lihlopha tse 1 ho ea ho tse peli tsa chard
- Hoo e ka bang 1 Tbsp. oli ea mohloaare
- Letsoai leoatleng ho latsoa
- Lero la lero la lemone (khetho)
Kamoo U ka e Etsang
- Preheat oven ho 375 ° F. Hlatsoa li-std stems, pat o omme, 'me u khaotse li-bits leha e le life tse sootho.
- Sebelisa hoo e ka bang halofo ea oli ho apara tlaase ea sejana sa gratin kapa sejana se seng sa ho baka se tla tšoara limela ka mokhoa o mong kapa o le mong. Beha stems ka sejana, o khabisa ka oli e setseng mme u fafatsoe ka letsoai. Sejana sa sekoahelo se nang le foil.
- Kenya ka ontong 'me u chese metsotso e 10, tlosa foil le ho chesa ho fihlela li-std li e-na le bonolo' me li qala ho sootho, hoo e ka bang metsotso e 20. Sebeletsa chesang, e mofuthu, kapa mocheso oa motsoako le spritz ea lero la lemone, haeba u rata.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 32 |
| Total Fat | 3 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 100 mg |
| Li-carbohydrate | 0 g |
| Fiber Fiber | 0 g |
| Liprotheine | 0 g |