Sopho ena e monate, e entsoeng ka squash ea lehlabula, e ka etsoa le zucchini hape. Sebelisa crookneck e mosehla kapa squash e otlolohileng ea molaleng ho ena recipe, kapa hoo e batlang e le mofuta o mong le o mong oa squash e lehlabula.
Seo U tla se Hloka
- 1 lik'hilograma tse 2 likarolo tsa bohloa tsa lehlabula
- 2 tablespoons botoro
- 1 e onion e bohareng, e lesotsoe
- 1/4 Lemon, sliced, peo e tlosoa
- 1/4 phofo ea senoelo
- 6 linoelo kana moro kapa meroho moro
- 1 teaspoon letsoai
- 1/4 teaspoon pepere e tšoeu
- 3 ho isa ho 4 ho qeta lijo tse ncha tse nang le limatlafatsi tsa nutmeg
- 1 senoelo se leholo sa tranelate
Kamoo U ka e Etsang
- Hlatsoa le ho qhaqha leqhoa la lehlabula. Sekhao, o boloka likhae tse 8 tse tšesaane haholo bakeng sa ho khabisa, haeba li lakatsa.
- Ka sekotlolo se seholo sa metsi, qhibiliha botoro; butle-butle saute eiee le lemon ho fihlela onion e fetoloha. Fafatsa ka phofo 'me u phehe butle, u hlohlelletse, ho fihlela phofo e kenngoa. Eketsa moro oa butle-butle, ebe o tšela sopho e entsoeng ka letsoai, letsoai le pepere. Ema ka hora ea 1.
- Sopho e entsoeng ka Puree ka blender kapa processor ea lijo . Kenya mmele.
- Beha sopho e hloekileng ka morao ka sekotlolo. Hlatsoa ka tranelate ebe u pheha ka mocheso o tlase ho fihlela o chesa. U se ke ua lumella sopho hore e phehe.
- Hloekisa sopho e nang le lilae tsa squash kapa cheese ea Parmesan e behiloeng, haeba e lakatsa. Kapa, e khabisitsoeng ka parsley e nyenyane e entsoeng, bacon, kapa chives.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 216 |
| Total Fat | 16 g |
| Fat Satated | 9 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 41 mg |
| Sodium | 725 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 2 g |
| Liprotheine | 5 g |