Lekhasi lena le phunyeletsoeng ka li-zucchini (le lithunthung tse tsoang ho squash tse ling) le etsa thabo e khahlehang, 'me hangata e kenngoa ka metso e tšoanang le ho tlatsoa mahlaku le meroho. K'homphieutheng ena ea kolokythanthoi yemistoi me ryzicalls (ka Segerike: κολοκύθανθοι γεμιστοί με ρύζι, KEETH-ahne-yeh-mee-STEE meh REe-zee) ka motsoako oa raese, tamati, le litlama, mme e ne e sebetsa mocheso oa motšehare.
Seo U tla se Hloka
- 20
- lihlahla tsa zucchini
- Likotlolo tse 1 1/2 tsa lijo-thollo tse telele
- 1 e onion e bohareng (grated)
- Litamati tse 3 (grated kapa khabeloa)
- 1/2 sehlopha sa parsley (se khaotsoeng hantle)
- 1/2 sehlopha sa menoana (e hahiloeng hantle)
- 2 cloves konofolo (khabeloa chopped)
- letsoai leoatleng ho latsoa
- pepere e ntšo ho latsoa
- 1 ho ea ho 2 diaspoon
- oli ea mohloaare
- 1 senoelo sa metsi
- 1/4 senoelo sa oli ea mohloaare
Kamoo U ka e Etsang
- Hlatsoa lithunthung tsa zucchini ka bomong, ho tlosa makhasi leha e le afe a kantle a limela le pistil le li-stamen ka hare, ho sebelisa thipa e bohale. Hlokomela hore u se ke ua tabola lithunthung.
- Hang ha u hlatsoitsoe, beha tlase ho e 'ngoe le e' ngoe ho phunyeletsa ka ho buleha ha e 'ngoe ho thibela ho koala,' me u behelle ka thōko ho senya ka botlalo. Ho omella pele u sebelisa.
- Ka sekotlolo se kopanyang, kopanya raese, onion, tamati, parsley, koena, garlic le letsoai le pepere ho latsoa. Kenya di-teaspoon tse 1 tsa oli ea mohloaare ho thusa ho tlama le ho kopanya ka botlalo.
- Ka hloko tlatsa thunthung e 'ngoe le 1 teaspoon ea motsoako.
- Koahela qetellong ea lithunthung ka hare 'me u ee ka tlase,' me u kene ka pitsa e pharaletseng kapa skillet e tebileng.
- Tsoela pele ho fihlela lipalesa tsohle li tletse, 'me li behoe snugly ka sekhahla se le seng pitsa.
- Kenya 1 kopi ea metsi le 1/4 senoelo sa oli ea mohloaare.
- Tlisetsa pheha 'me u phehe ka mocheso o mofuthu ka metsotso e 30.
Tlhokomeliso: Lipalesa tse nang le li-zucchini tse nang le mefuta e mongobo li sebelisoa mocheso oa motsoako. Pistil le stamen ha ho hlokahale hore li tlosoe, empa li-cook tsa boholo-holo li li ntša. Lipalesa li ka sebelisoa ho tloha mariha le sekoting sa lehlabula. Haeba u khetha lithunthung tsa hao, khetha hoseng ha lithunthung li buleha. Arohane le stalk.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 126 |
| Total Fat | 4 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 36 mg |
| Li-carbohydrate | 20 g |
| Fiber Fiber | 4 g |
| Liprotheine | 5 g |