Sejo sena sa khale se loketse ka metsotsoana. U ka sebelisa sipinach e khethiloeng ka serame ho e-na le hore u siee lesea la spinach le lecha haeba u ka rata, kapa haeba ke seo u nang le sona.
Feela thaba ea spinach e batang ka tlas'a metsi a metsi a futhumetseng kapa ka sebeng sa microwave, 'me u se tšolle haholo. Sipinachine e nonneng e na le metsi a mangata; haeba e sa tšeloe hantle, diresepe tsa hau li sebelise willl e be metsi. Khaola sipinake e batang haholo. Eketsa sipinake ea serame ho mahe ka mor'a hore a phunyeletse, 'me u fe mocheso feela. Sebeletsa hang-hang.
Recipe e ka boela ea etsoa le meroho e meng. Moriri oa mosetareta kapa mosetareta o ne o tla monate, empa o monate haholo. Li sebelise ha u rata lijoana tseo. U ka boela ua eketsa litlama tse fapaneng tsa recipe ena. Li-parsley tse ling tse ncha tse ncha le tse ncha li ka ba tse ntle haholo. Colby e senyehileng kapa e senyehileng, Pepper Jack, kapa cheese ea provolone le eona e ka ba e kholo ka mahe ana.
Sebeletsa khalase ena ka lithane tse hlabosang kapa masiana , lero la lamunu, litholoana tse ncha le kofi e chesang le lebese le batang bakeng sa lijo tsa hoseng tse monate.
Seo U tla se Hloka
- Palesa ea 1 (12-ounce) ea lesapo la spinake
- 2 tablespoons oli ea mohloaare
- 1/2 kopi ea onion (minced)
- 1 clove garlic (minced)
- 1/4 senoelo sa tranelate e boima
- Mahe a 8 (a otloa)
- Dash letsoai (kapa ho latsoa)
- Peppi e hlabang (kapa ho latsoa)
- 1/2 teaspoon e omisitsoeng makhasi a thyme
- 1/4 senoelo sa Parmesan chisi (grated)
Kamoo U ka e Etsang
- Li-coarsely tšela makhasi a sesepa.
- Hlalosa oli ea mohloaare ka skillet e boima e kholo 'me u phehe eiee le konofolo ho fihlela e le monate, metsotso e 5, e tsosang khafetsa.
- Eketsa sipinachine e khethiloeng ho ea skillet le ho pheha, e tsosang hangata, ho fihlela spinach e le bonolo, metsotso e 5 ho isa ho e 7. Etsa bonnete ba hore o pheha ho fihlela metsi a tsoang ka spinach a fetohile mouoane.
- Ka sekotlolo se sehareng, otla tranelate e boima ka mahe, letsoai, pepere le thyme ho fihlela ho foamy.
- Eketsa motsoako oa mahe ho skillet mme u phehe 'me u hlohlelletse hore mahe a hlajoe ka spinach, metsotso e ka bang 4 ho ea ho e 5 e telele. Fafatsa le cheese mme u sebetse.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 373 |
| Total Fat | 25 g |
| Fat Satated | 9 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 438 mg |
| Sodium | 370 mg |
| Li-carbohydrate | 18 g |
| Fiber Fiber | 3 g |
| Liprotheine | 21 g |