Eggplant Parmesan

Lejoe lena le tlaase la mafura a Eggplant Parmesan le etsa sejo se monate le se nang le phepo 'me se akarelletsa meroho e phetseng hantle.

Seo U tla se Hloka

• 2 makhooa a makhooa
• 2 1/2 lbs eggplant, peeled le ho khaola ka hare ho likarolo tse 4 tsa "4"
• 1/2 senoelo se omisitsoe
• bohobe ba lijo
• Oli ea oli ea mohloaare
• 1 seno, tomate, e qhibililoe ka lero la tsona
• 1/4 senoelo sa basil e ncha e hahiloeng kapa 1 tsp. omisitsoe
• 1/2 tsp. pepere e ntšo
• 1 kopi ea mozzarella cheese e nang le karolo e ka bang 4 oz
• 1/4 senoelo grated Parmesan chisi
• 4 cloves konofolo
• 1/2 eiee ea senoelo, e qhibililoe

Kamoo U ka e Etsang

1. Preheat ovine ho ea ho F. F. Line ea baking e nang le foil. Senya foil e nang le ho pheha ho sa phekolehe .
2. Ka lijo tse sa tebang, otla mahlo a makhooa le 2 tbsp ea metsi ho fihlela o foamy.
3. Koahela eggplant ka har'a mahe a makhooa, ebe u ba bohobe ba crumbs, u hatelle crumbs ka ho lema.
4. Beha eggplant ka lokisetsa ho baka lakane le spray oli ka eggplant lilae. Boha metsotso e 30, u noe li-eggplant ka mora metsotso e 20, ho fihlela o le putsoa ka khauta 'me u phehe.

1. Sula eiee le konofolo ka oli ea spray.
2. Ka sekotlolo se seholo, tsosa hammoho tamati le lero la tsona, basil, letsoai, pepere, konofolo le eiee.
3. Spoon 3 tbsp ea motsoako oa langa le le leng ka tlase ea sekala sa khalase ea khalase ea 9. "Beha halofo ea eggplant ka holim'a sauce; khaba halofo ea motsoako oa tomate holim'a eggplant, 'me u fafatse halofo ea mozzarella ka holimo." Pheta ka li-eggplant tse setseng, motsoako oa tomate le mozzarella .
4. Fafatsa Parmesan ka hodimo 'me u phehe metsotso e 20, kapa ho fihlela li-eggplant li ntse li phala li chesa' me mongobo o phutholoha.

Ka ho sebeletsa:

Li-calories 274, mafura 6g,
Li-calories tse tsoang ho Fat 20%, liprotheine tse 18g
Lik'habohaedreite 35g
Cholesterol 20mg
Fiber 8g
Sodium 427mg

Mohloli: Kopano ea CD-5-A-Day

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	322
Total Fat	10 g
Fat Satated	5 g
Fat Unsaturated	3 g
Cholesterol	28 mg
Sodium	432 mg
Li-carbohydrate	45 g
Fiber Fiber	12 g
Liprotheine	18 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)