Ena phaene e entsoeng ka phaenapole ea casserole e entsoe ka likotoana tsa bohobe, phaenepone, tsoekere e nyenyane le mahe. Sebeletsa casserole ena e monate ka ham e besitsoeng, ho tsuba mahetla, kapa ho chesa nama ea kolobe.
Ke casserole e makatsang haholo mme e tlatsa ham e behiloeng hantle. Ke ne ke sebelisa li-ounces tse 16 tsa phaenapole e sithabetseng ka casserole.
Seo U tla se Hloka
- 2 makotikose (li-ounces tse 8 ka 'ngoe) phaenapole (e sithabetseng, ka lero)
- 1/2 teaspoon letsoai
- 1/2 senoelo tsoekere
- 3 tablespoons phofo
- 3
- mahe (a otloa )
- Likopi tse 2 bohobe (bocha, li-cubed)
- 6 tablespoons botoro (qhibiliha)
Kamoo U ka e Etsang
- Hlalosa kolobe ho 350 F.
- Letterte sejana sa 1/2-quart casserole.
- Kopanya phaenepo e sa koaloang ka letsoai, tsoekere le phofo. Hlohlelletsa mahe a otliloeng.
- Lahlela likotoana tsa bohobe le botoro bo qhibilihisitsoeng; kenngoa ka motsoako oa phaenapole.
- Tšela motsoako oa phaenapole ka sejana se lokiselitsoeng sa casserole mme u chesoe ka preheated 350 F ka metsotso e 40 ho isa ho e 50, kapa ho fihlela ho behoa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 252 |
| Total Fat | 13 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 101 mg |
| Sodium | 243 mg |
| Li-carbohydrate | 31 g |
| Fiber Fiber | 2 g |
| Liprotheine | 5 g |