Semela se sefate ke e 'ngoe ea meroho e bonolo ka ho fetisisa eo u ka sebetsang le eona: Ha ho hlokahale hore u e qhekele,' me e ka pheha hoo e batlang e le mokhoa ofe kapa ofe. Tsela eo ke e ratang ka ho fetisisa ea ho ja le ho pheha eggplant e koetsoe. Ha ho e-na le li-eggplant tsa nako ea selemo li tsamaea holim'a mashala a mashala, 'me ha li e-s'o ee hantle ka pane ea grill. Li-packing tsa li-eggplant li na le monate o mongata hoo li sa hlokeng ho hongata ho feta ho fafatsa letsoai leoatleng. Empa ntho e kholo ke hore ba boetse ba kopanya ka ho phethahetseng ka mefuta e mengata ea linoko le litlolo, joaloka pepere e khubelu ea pepere . Monyetla o sa feleng.
Kakaretso ea salate ea seropa e monate ha e hloke boiteko bo matla 'me mohlomong u se u ntse u e-na le ntho e' ngoe le e 'ngoe e hlokahalang ka sehatsetsing sa hau. O ka sebeletsa salate e futhumala kapa o e etsa pele letsatsing le hlahlamang. E kopane ka eona ka protheine e bonolo bakeng sa lijo tse monate tse monate.
Seo U tla se Hloka
- 1 sethopo sa majoe a mahareng (sehlahla se khaotsoe 'me se tšeloa ka likotoana tse lekanang le tse ling)
- 3 tablespoons oli ea mohloaare
- 4 konofolo cloves (finely minced)
- Fesoco ea queso kapa feta feta cheese ho latsoa (
- ho na le quo fresco le
- kamoo u ka iketsetsang hau)
- 1/4 teaspoon khubelu ea pepere e fubelu (ke sebelisa maiketsetso a ka ho ena ho risepe)
- Hloekisa: makhasi a hloekileng a cilantro
Kamoo U ka e Etsang
1. Ke habohlokoa ho sebelisa pan e khōlō e se nang thala bakeng sa risepe ena. Hlatsoa likhaba tse hlano le halofo tsa oli ea mohloaare ka pan; Hang ha ho chesa ho hlophisa li-slices tse lekanngoe - u se ke ua feta. Ho ka etsahala hore u tla pheha eggplant ka li-batches. Lumella ho etsa li-eggplant ka metsotso e ka bang 5 ebe o lumella ho pheha ho fihlela e le bonolo mahlakoreng ka bobeli. Leqhoa le noa oli hang-hang e le haeba le fumana hore eggplant e qala ho khomarela eketsa oli e nyane haholo kapa tse ling tse peli tsa tablespoons tsa metsi ho pan.
Metsi a tla thusa ho pheha eggplant ntle le ho e tlohela hore e be e monate. Hang ha likhae li pheha ka ho hlophisa sejo se seholo. Pheha likhae tse latelang tsa eggplant 'me u phete ho fihlela lipeo tsohle li phehiloe.
2. Paneng e tšoanang u phehile mocheso oa li-eggplant oli e nyane. Hang ha mofuthu o eketsa konofolo ea minced 'me u phalle ho fihlela e le bonolo ebile e phehiloe. Ho susumetsa khafetsa ho thibela konofolo ho chesa - qoba sena ho seng joalo garlic e tla ba tatso e bohloko haholo. Fana ka konofolo e phehiloeng (le oli eo u e phehelang) ka holim'a likhae tsa eggplant sepate.
3. Fafatsa lero la crumbled holim'a li-slices tse phehiloeng, ebe o tšela pepere e khubelu, 'me u qetelle u eketsa makhasi a cilantro ho poleiti. Sebeletsa ka mokhoa o motle, o futhumetseng, kapa o lule ka sehatsetsing ho fihlela o loketse ho sebeletsa. U ka boela ua lokisetsa salate letsatsing le fetileng, e rata haholo le eona.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 175 |
| Total Fat | 11 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 0 mg |
| Sodium | 10 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 5 g |
| Liprotheine | 4 g |