Keletso ena ea sopho e entsoeng ka asparagus ke mohlala o motle oa sekolo sa ho pheha se tlase-ho feta. Ke feela puree e hloekileng ea asparagase e nang le sejoana sa tranelate. Phello ke sopho e monate ea asparagus e ratang joaloka ... asparagus!
Etsa likarolo tse 6 tsa karolo ea sopho ea asparagus
Seo U tla se Hloka
- Likarolo tse 2 tsa asparagase, li hlatsoitsoe, lihlahlo tse ling li khaotsoe
- 1 tablespoon botoro
- 1 clove garlic, minced
- 1 quart ea khoho kapa meroho ea meroho
- 1/2 senoelo sa tranelate e boima
- pepere ea cayenne ho latsoa
- letsoai ho latsoa
Kamoo U ka e Etsang
Khaola sethopo sa sethopo ka likotoana tse 1-cm 'me u behelle ka thōko (boloka litlhahiso tse seng kae bakeng sa ho khabisa - sheba mongolo o ka tlase). Ka sopho ea sopho, qhibiliha botoro ka mocheso o mofuthu; ha e qala ho foametsa eketsa konofolo le ho pheha metsotsoana e 30. Eketsa setoana le asparagus, 'me u tlise sebokeng. Pheha ka metsotso e ka bang 5, ho fihlela Asparagus e le bonolo empa e ntse e le tala.
Ha setlolo sa sethopo se se se loketse, tlosa mocheso le puree u sebelisa thupa, kapa kamehla blender.
Tšela morao ka pitseng. Eketsa tranelate 'me u phehe ka tlaase ho fihlela u halefile. Nako ea ho latsoa ka letsoai le cayenne. Jela sopho ea asperagase ka lijana ebe u sebeletsa e chesang.
Tlhokomeliso: Haeba u lakatsa, boloka litlhahiso tse seng kae tsa asparagus ho laola le ho hloekisa ka holimo, hammoho le ho noa ho eketsehileng ha tranelate.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 128 |
| Total Fat | 9 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 28 mg |
| Sodium | 139 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 1 g |
| Liprotheine | 3 g |