Liphoofolo tsa nama li etsoa ka nama ea likhomo, raese, onion, sopho e entsoeng ka langa le le lej le lihlahisoa.
Lithaba tsa raese e tlohang ka ntle ho li-meatball ha ho pelaelo hore lebaka leo li-meatball li bitsoang "likhoho." Phetolelo ena e entsoe ka sopho ea langa le le lej joaloka sauce. Ke eketsa thollo ea litamati tse nyenyane ho ea ho mongobo empa u ikutloe u lokolohile ho tlohela litamati tse takiloeng ka sejana.
Li-meatball li bōpehile ebile li phehoa ka mongobo. Motsoako oa nama oa linotši le raese o tšoana le k'haseche e kenang. Ka holim'a meatballs le sauce le k'habeche wedges kapa ka coarsely chopped hop bakeng sa mofuta oa "unstuffed" k'habeche. Leqhoa le etsa litapole tse mashed!
Nako le nako ke lula ke kopanya recipe ea lichelete. Ke e 'ngoe ea lijana tseo li ratang haholoanyane letsatsing le hlahlamang. Kapa u qete li-meatball le sauce bakeng sa lijo tsa nakong e tlang!
Sheba lintlha le liphetoho tse ka tlase ho mohope oa likhopolo tse eketsehileng le litlhahiso tsa motsoako, ho akarelletsa le litaelo tsa ho baka.
Seo U tla se Hloka
- 1 lik'hilograma tse sekete tsa khomo
- 1/2 senoelo se sa tsouoeng raese e telele
- 1/3 senoelo se oetsoe ka onion
- 1/3 senoelo metsi
- 1 teaspoon letsoai
- 1/8 teaspoon pepere e ncha e mongobo
- 1 e ka khona (10 di-3/4 ounces) sopho e entsoeng ka tamati
- 1/2 teaspoon
- phofo e lerootho
- 3/4 ho 1 kopi ea metsi, kapa ho koahela
Kamoo U ka e Etsang
Kopanya nama ea khomo, raese, onion, 1/4 senoelo sa metsi, letsoai le pepere.
Etsa nama ea motsoako lijong tse 12 ho ea ho tse 15. Kopanya sopho, phofo le senoelo sa 3/4 sa metsi ka sekotlolo se seholo ; tlisa ho pheha. Kenya li-meatball ho motsoako oa sauce. Kenya metsi a mangata ho koahela, haeba ho hlokahala.
Fokotsa mocheso ho tlaase, koahela pan, 'me u bosose ka mocheso o tlaase haholo ka nako e ka etsang hora. Khothalletsa ka linako tse ling u kenye metsi a mangata, ha ho hlokahala, ho boloka nama ea nama e koahetsoe ke metsi.
Sebeletsa li-meatballs hammoho le litapole tse phehiloeng kapa tse pentiloeng kapa li-noodle. Broccoli ke meroho e ntle haholo, kapa ho e sebeletsa ka linaoa tse tala, lierekisi kapa poone.
E sebeletsa 4.
Litlhahiso le Phapang
- Ho hlaha ka ontong: Bopa li-fleshball le ho futhumatsa motsoako oa mongobo. Fetisetsa moriana o futhumetseng le li-meatball ho sejana sa ho baka. Koahela ka thata-thata ka foil 'me u phehe ka oli ea 350 F ka metsotso e 45 ho isa ho 1 hora.
- Kenya sebaka sa raese ka quinoa kapa sebelisa raese ea nakoana.
- Khetho e tlaase ea Carb: Etsa hore raese e be le raese "raese."
- Kenya 1/4 senoelo sa pepere e tšebelitsoeng e tšebelitsoeng ka holimo ho li-meatball hammoho le onion e khethiloeng.
- Tlatsa sopho ea tomate 'me u kenye moriana o moholo oa tomate ka li-ounces tse 15. Fokotsa metsi ho isa ho 1/2 senoelo.
- Kenya likhabapo tse 2 tsa mongobo oa Worcestershire ho motsoako oa tomate.
- Kenya 1/8 ho 1/4 teaspoon ea phofo ea konofolo ho motsoako oa nama.
U ka 'na ua U rata
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| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 523 |
| Total Fat | 22 g |
| Fat Satated | 9 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 169 mg |
| Sodium | 178 mg |
| Li-carbohydrate | 22 g |
| Fiber Fiber | 1 g |
| Liprotheine | 56 g |