Quiche e phethahetse bakeng sa lijo tsa hoseng kapa tsa motšehare-e monate ebile e monate, e ka fuoa mofuthu kapa mocheso oa kamore, 'me e tsamaea hantle. Hoa lekana ho baeti, le ho atameleha ka ho lekana bakeng sa letsatsi le leng le le leng. E le hore ho phomole ka hoetla, khoeli ena ea ho oa e tletse le squash, onion le Swiss chard. Squash e halikiloe ho hlahisa monate oa tlhaho oa eona, 'me konofolo e halikiloeng e hlahisa tatso. Cheese le tranelate e bolila li eketsa leruo le monate ntle le ho etsa hore sejana se boima haholo.
Sebeletsa quiche e le lijo tse bobebe, kapa ka salate ea litholoana le litapole bakeng sa mokete oa brunch.
Seo U tla se Hloka
- Likopi tse peli tse phunyeletsoeng le tse entsoeng ka holimo
- 1 tablespoon canola kapa oli e entsoeng ka letsoho
- 6 garlic cloves, e sa tsejoeng
- 1/2 onion e bohareng, e le 'ngoe le e lesesa
- 3/4 teaspoon letsoai
- 3/4 teaspoon pepere e ntšo
- 1 kholo ea pie e entsoeng esale pele
- 4 mahe a maholo, a otloa
- 1/2 senoelo sa tranelate e bolila
- 1/2 lebese la senoelo
- Phofo e le 1 ea tablespoon
- Kopi e le 'ngoe e hlahisitsoe' me ea khahloa ka ntle ho Swiss chard makhasi
- 1 seno shredded bohale cheddar chisi
Kamoo U ka e Etsang
- Preheat ontong ea hau ho likhato tse 375.
- Lekhapetleng le leholo le koahetsoeng ka letlalo, lahlela sopash ea butternut ka oli ea 1 1/2 ea diaspone. Tlosa li-clove tsa konofolo tse nang le 1/2 ea teaspoon oli ka sekotlolo sa aluminium. E-ea ka hare ho bolo 'me u kenye letsoho la ho baka. Roast metsotso e 10.
- Eketsa lieiee 'me u lule u e-na le oli ho pepa ea ho baka le nako ka 1/4 teaspoon letsoai le 1/4 tepone ea pepere. Tela le ho chesa metsotso e 20-30 ho feta, kapa ho fihlela squash e le bonolo.
- Haeba ho hlokahala, eketsa pente e entsoeng esale pele ho pane e entsoeng ka mafura 'me u phunyeletse metse. Khaola ha ho hlokahala. Prick hohle ka fereko 'me u bake ka metsotso e 15 ka setulo se tlaase sa ontong.
- Bokella ho tlatsa quiche. Kopong e kholo ea ho kopanya, eketsa mahe, tranelate e bolila, lebese, phofo, 1/2 teaspoon letsoai, le 1/2 pepere ea pepere. Finyella konofolo e halikiloeng ka har'a lipekisi tsa eona mme u kenye sekotlolo. Tlanya hammoho ho fihlela o kopantsoe hantle. Kenya squash, onion, chard, le 3/4 ea cheese. Kopanya 'me u kenye marotholi a pie.
- Hodimo le cheese e setseng. Bake ka metsotso e ka bang 40, kapa ho fihlela feela u beha.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 352 |
| Total Fat | 22 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 160 mg |
| Sodium | 506 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 2 g |
| Liprotheine | 16 g |