K'hasepe ena ea squash e etsa sejana se seholo bakeng sa hoo e batlang e le ntho leha e le efe. U ka li lokisetsa 'me ua li beha ka holimo kapa ho ea ka lehlakoreng la grill ea hao,' me u lebale haholo ka tsona ho fihlela u itokiselitse ho ja.
Seo U tla se Hloka
- 3 e nyenyane ea squash
- 1/2 senoelo / 120 mL
- lijo tsa asiago , grated
- 1/4 senoelo.60 mL botoro
- 2 tablespoons / 30 mL a hloekileng parsley, khabeloa a khethiloe
- 1 tablespoon / 15 mL tsoekere e sootho
- 2 di-teaspoon / 10 mL, e nang le moriana o motle, o khaotsoeng hantle
- 1 teaspoon / 5 mL eiee ea phofo
- 1 teaspoon / 5 mL maple sirapo
- 1 teaspoon / 5 mL letsoai
- 1 teaspoon / 5 mL pepere e ntšo
Kamoo U ka e Etsang
1. Khaola li-squidhes tse entsoeng ka halofo 'me u tlose peo le likhoele. Khaola hoo e ka bang 1/2 intshi e tebileng, e bolelele ba lisenthimithara tse telele ho tloha karolong e ka ntle ea squash halves. U se ke ua etsa hore e kholo haholo. Sena se tla thusa ho tsitsisa squash holim'a li-grrill. Beha karolong e kholo ea mokotla ebe u beha ka thōko.
2. Preheat grill bakeng sa mocheso o mofuthu.
3. Ka sekotlolo se kopantsoeng botoro, tsoekere, sage, onion phofo, sirase ea maple, letsoai le pepere le mocheso ho fihlela botoro e qhibiliha 'me tsoekere e qhibiliha, hoo e ka bang metsotso e 3-4.
Brush motsoako ka hare ho squash e hlabang.
4. Likotoana tsa li-squash tse khaotsoe ka lehlakoreng le leng holim'a mocheso o sa boleleng o se nang moeli ka metsotso e 45. Fafatsa chisi le parsley ka lehlakoreng le omeletsoeng la squash mme u tsoele pele ho chesa ka metsotso e ka bang 20 kapa ho fihlela squash e le bonolo 'me cheese e soeufalitsoe. Tlosa ho tswa ho grill ebe u sebeletsa u futhumetse.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 90 |
| Total Fat | 8 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 20 mg |
| Sodium | 444 mg |
| Li-carbohydrate | 5 g |
| Fiber Fiber | 1 g |
| Liprotheine | 1 g |