Seo U tla se Hloka
- 2 tablespoons oli ea limela
- 2 lik'hilograma tse nang le bohobe bo nang le bohobe (Boston butt), bo nkiloe ka mafura 'me bo sehiloe ka 1 1/2-inch chunks
- 2 eiee e kholo, e entsoe likotoana tse 1-inch
- 2 cloves konofolo, minced
- 1 isipuni
- phofo ea curry
- 1 teaspoon fatše
- komine
- Likotlolo tse 2 tsa moro
- Tablespoons tse 3 tsa tamati
- 2 di-teaspoon letsoai
- 1/2 teaspoon fatše pepere e ntšo
- 1 squash ea butternut (lik'hilograma tse 2), e hlajoe, e pepe, mme e khaole li-chunks tse 1 (likopi tse 4)
- 3 litapole tse kholo (1 lik'hilograma tse lik'hilograma), li hlajoa le ho hlajoa (likotlolo tse 4)
- 1 senoelo sa lierekisi tse tala
Kamoo U ka e Etsang
1. Ho tloha ho ea ho 4 ho ea ho tse 5 ho tloha ho 4 ho ea ho tse 5 kapa ho pitsa e khōlō, mocheso oli ho feta mocheso o phahameng. Pheha halofo ea nama ea kolobe ho fihlela e le sootho ka mahlakoreng 'ohle. Tlosa ka khaba e slotted ho sepate. Pheta le tse ling tsa nama ea kolobe.
2. Fokotsa mocheso ho fihlela bohareng. Eketsa lieiee, konofolo, phofo ea curry le komine ho li-drippings. Pheha, e tsosang hangata, metsotso e le 'ngoe, ho fihlela liiee li koahetsoe ke linoko.
3. Eketsa moro, peista ea tamati, letsoai le pepere.
Khothalletsa ho senya libaka tse sootho ka tlaase ho pan. Tlisa motsoako ho pheha ka mocheso o phahameng.
4. Khutlisetsa nama ho pan 'me u fokolise mocheso ho tlase. Koahela 'me u bososele ka hora e le' ngoe, u susumetsa ka linako tse ling.
5. Hlohlelletsa li-squash tsa butternut le litapole. Koahela 'me u qete metsotso e 30 ho ea ho e 40, u susumetsa ka linako tse ling. Eketsa lierekisi le ho qeta metsotso e 5 nako e telele, kapa ho fihlela nama le meroho li le bonolo haholo 'me mongobo o fokotsehile hanyane. Sebeletsa chesang.
Litlhaku tsa Recipe
• Ho hloekisa setopo sa butternut, khaola lipheletsong tse ka holimo le tse tlaase, ebe u arohana ka bolelele. Sebelisa khaba e kholo ho hlakola peo le likhoele. Sebaka se omeletsoeng sebakeng seo 'me u felise letlalo la ka ntle ka thipa e bohale.
• E 'ngoe ea mathata a maholo bakeng sa ho lokisa squash ea mariha, e kang butternut, e e khaola halofo. Ka linako tsohle o ka sebelisa thipa ea bohobe e boima kapa ho hlakisa le ho hatella khatello e itseng. Tsela e bonolo haholo ke ho pheha squash eohle ka letsoho ho fihlela e le bonolo hore e be bonolo ho thibela thipa. Beha squash ka oli ea 350 ° F ka metsotso e 15 ho ea ho e 20, kapa ho fihlela letlalo le robeha habonolo ka ho hatelloa ka thumbnail. Tlosa squash 'me u khaole joalokaha o laetsoe.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 482 |
| Total Fat | 21 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 108 mg |
| Sodium | 894 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 6 g |
| Liprotheine | 36 g |