Ho fapana le tse ling tsa tse ling tse monate tsa mariha tsa mariha, mokopu ha a qale ho tšela tatso ea tonne. E na le maikutlo a bonolo haholo (ba bang ba ka 'na ba re bland) latsoa ntle le ho kopanya ha linoko tse etsang "litholoana tsa mokopu" ntho e' ngoe le e 'ngoe e ratoang ka ho oa hohle.
Motsoako oa botoro o tsoetsoeng ka sambal (kapa leha e le efe e 'ngoe ea li-garlic) e eketsa maqhubu a mangata marakeng a mokopu o halikiloeng . Ho totobetse hore k'harape ena e habeli (kapa triples), haeba u sekametse, e-ba bonnete ba ho boloka mokopu ka lehlakoreng le le leng ha e ntse e robala.
Seo U tla se Hloka
- 1
- tsoekere ea tsoekere ea tsoekere (kapa e 'ngoe ea squash ea mariha, e kang
- dumpling e monate kapa
- sapole sa butternut , lik'hilograma tse ka bang 3)
- 4 tablespoons botoro
- 1 isipuni
- sambal (kapa pate e 'ngoe ea garlic) *
- 1/2 teaspoon letsoai le letle la letsoai
- Ho ikhethela: 3 ho ea ho 4 garlic cloves (peeled) le / kapa thyme sprigs
Kamoo U ka e Etsang
- Preheat ovine ho 375F 'me u lokise mokopu: Fokotsa mokopu ho tloha holimo ho ea tlaase, o ntša peo le mekhabiso e bohareng bohareng,' me u fokolitse halofo e 'ngoe ho e arola (u tla ba le li-wedges tse 8). Sebelisa fereko ho phunya menyako ho pholletsa le mokotla o mong le o mong (mohato ona ke oa bohlokoa ho tloha ha likoti li tlohella botoro bo hlahisitsoeng ka har'a mokopu).
- Ka sekotlolo se senyenyane, kopanya botoro, sambal le letsoai. Latsoang, haeba u rata, 'me u eketse linoko tse ling kapa letsoai, haeba u rata. Phatlalatsa esita le boholo ba botoro e tšolotsoeng kahare ea mokopu o mong le o mong.
- Beha maraka a mokopu, mahlakoreng a letlalo ka lero le chesang (o batla hore ba lutse ka tsela e le hore motsoako oa botoro o qhibilihe, o qhibiliha ka mokopu ka hohle kamoo ho ka khonehang), hasanya ka konofolo le / kapa thyme, haeba ho sebedisa, le ho koahela ka foil, le ho chesa ka metsotso e 15.
- Koahela pan 'me u fetole li-wedges mahlakoreng a bona. Roast metsotso e 15, fetisa likhakoto tsa mokopu mahlakoreng a bona a mang, 'me u chese ho fihlela likhakoto tsa mokopu li le bonolo' me li soeufala metseng ea tsona, metsotso e meng e 15.
* Sambal ke letlalo le entsoeng ka li-chiles le konofolo. Mefuta e meng e na le lisebelisoa tse ling, tse kang konofolo, ginger, kapa lemongrass-phetolelo leha e le efe eo u e ratang tatso e tla sebetsa kerekeng ena, 'me phetoho leha e le efe ea pope eo u e ratang e tla ba hantle, hape. Haeba u ikutloa joalo, tsoela pele 'me u iketsetse:
Ho hlahisa senoelo se nang le lik'hilograma tse 4 (1/4) se koahetsoeng le ho hlahisa li-chiles tse khubelu tse ncha ( li-chiles tsa mahlo a Thai li sebelisoa ka tloaelo) le li-clove tse 1 ho ea ho tse peli tse khabisitsoeng ka li-blender kapa lijo tsa motlakase (kapa tsa setso le ho li sila ka seretse le pestle) 1 ho ea ho 2 tablespoons ea lero le hloekileng lalaka le / kapa tsoekere ea palema kapa tsoekere e sootho ho latsoa, haeba u rata; kopanya lintho ka ho eketsa lehlaka la lemongrass (minced) kapa ginger e nyenyane e grated.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 172 |
| Total Fat | 8 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 20 mg |
| Sodium | 204 mg |
| Li-carbohydrate | 27 g |
| Fiber Fiber | 5 g |
| Liprotheine | 2 g |