Li-zucchinis tse pota-potileng li ka fumanoa mabenkeleng a mangata a lireschorente, limmaraka tsa balemi, le mabenkeleng a khethehileng. Ka tloaelo li ka ba boholo ba softball 'me li ka boela tsa bitsoa zucchini tse mashome a robeli. Ka tloaelo batho ba phalla mme ba kenya lintho tsena zucchinis, empa ba feela ba lokiselitse monate joaloka mokhoa ona.
Kakaretso ena e etsa hore ho be le lijo tse lekaneng bakeng sa lijo tse ling tse lehlakoreng. Le hoja e rata monate hammoho le protheine ea liphoofolo, ke rata ho ja sejana sena ka raese ea jasmine ea steamed bakeng sa lijo tsa vegan.
Seo U tla se Hloka
- 2 zucchini tse pota-potileng (boima bo ka bang 800 gm kapa 1.75 lb.)
- 4 li-chiles tse tala tse bohareng ba mefuta e sa lekaneng, tse teteaneng ka lihlopha
- 3.5 oz kapa ligrama tse 100 tsa onion e pherese, e tšesaane
- 4 konofolo ea cloves, e fokolang ka minye
- Phofo ea omisitsoeng
- makhasi a epazote , khethollo
- Tablespoons tse peli tsa oli ea mohloaare
- Letsoai le leholo la letsoai, kapa ho latsoa
Kamoo U ka e Etsang
- Ho lokisa zucchini tse potolohileng, qala ho tlosa leha e le efe ea stem e setseng. Ebe oe khaola ka likarolo, etsa joalo holimo ho fihlela o tšoana le ntho e kang apulo wedges. Karolo e 'ngoe le e' ngoe ea likarolo tse 'nè e lokela ho kenngoa ka likotoana. Lokisetsa lijo tse setseng.
- Hala oli ea mohloaare ka pane e khōlō. Hang ha oli e chesa e eketsa eiee 'me e e tlose ho fihlela e le bonolo ebile e fetoloha. Ka mor'a moo eketsa li-chiles, likotoana tsa zucchini, konofolo ea minced, le epazote e omisitsoeng haeba u sebelisa. Fafatsa letsoai le lenyenyane la letsoai holim'a meroho le ho phalla ho fihlela li-chiles le zucchini li fokotsehile ho seo u se ratang. Latsoang 'me haeba ho hlokahala eketsa letsoai le eketsehileng. Sebeletsa.
Lintlha
- Haeba u se na monyetla oa ho kenyelletsa motlakase oa zucchini ka mefuta e sa tšoaneng e tloaelehileng e telele.
- Khetha ho e 'ngoe ea likhahla tse tala tse tala: li- chiles kapa li-chiles tse ncha tsa Mexican , peō ea Anaheim, pepere ea boka ba Hungarian kapa li-cubanelle chile.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 160 |
| Total Fat | 8 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 178 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 3 g |
| Liprotheine | 7 g |