Litamati ka mokhoa o motle ke tsela e ntle ea ho thabela meroho kapa litholoana tsa lehlabula, kapa ... tamati. Ke 'nete hore, tomate ke litholoana, ho bua ka botanese,' me e bonts'a litlolo tsa bona tse bonolo. U ntse u ka li ja, empa e thusa ho tseba hore na ke mofuta ofe oa langa le le lej leo u le jang. Ka kakaretso, o batla ho sebelisa tamati e tiileng ha e butsoitse, joaloka Banana ba Basali ba Pele, bakeng sa ho hlahisa lijo, hobane mefuta e mongobo e na le tšekamelo ea ho oela ha e chesoa.
Le hoja tamati e butsoitseng hantle e le monate, grilling e ka eketsa le ho eketsa tatso ho mehlala e fokolang ho feta e phethahetseng, hape. Ho feta moo, khanya ea lero ea tamati e halikiloeng e eketsa moriana o motle oa meroho e haliloeng , leha e le efe e kopanelang e chesang kapa e mocheso oa mohatsela, e etsang hore e be khetho e ntle bakeng sa ho ithabisa habonolo, kaha e ka etsoa pele ho e mong le e mong ea bonang monyako kapa ka jareteng.
Kakaretso ena e na le mokhoa o mongata oa ho iphelisa, kahoo u ikutloe u lokolohile ho leka litebelisoa tse eketsehileng kapa lisoso. Ho totobetse hore u ka ja litamati tse ngata kapa tse seng kae ha u ntse u rata 'me grill e haufi e tla tšoara.
Na u batla ho jazz? U tla fumana li-sauces tse monate qetellong ea risepe e phethehileng ka ho ruruha ka litamati tse halikiloeng haeba u batla ho li apesa hanyenyane.
Seo U tla se Hloka
- 4
- tamati
- 1 isipuni
- oli ea mohloaare (u ke ke ua e sebelisa kaofela)
- Letsoai la leoatleng bakeng sa ho fafatsa
Kamoo U ka e Etsang
- Chesa mashala kapa khase ho mocheso o mofuthu (o lokela ho chesa hoo o ka tšoara letsoho ka hoo e ka bang 1 cm ka holim'a grate ea ho pheha metsotsoana e 3 ho ea ho e 4 pele oe hula mocheso).
- Khaola li-tomate halofong e fapaneng (nahana hore tomate ke li-globe; u li khaole "equator"). Beha karolo e le 'ngoe ea tomate ka lehlakoreng le leholo holim'a pampiri e kholo ea ho baka kapa terata. Hlatsoa mahlakoreng a mabeli ka oli ea mohloaare 'me u a fafatsa ka letsoai.
- Beha tomate oiled-side-down ho grill. Koala sekoahelo ha u sebelisa khase ea khase. Pheha ho fihlela marotholi a marang-rang a hlaha ho tamati, hoo e ka bang metsotso e 5.
- Hlatsoa mahlakoreng a mang ka oli u ba fafatsa ka letsoai. Etsa likhahla tsa tomate, koala sekoahelo holim'a khase ea khase 'me u phehe ho fihlela marotholi a majoe a hlaha ka lehlakoreng le leng, hoo e ka bang metsotso e meng e 5.
- Sebelisa li-tong kapa spatula ea ho fetisetsa tomate morao ho sesepa kapa ho sejana sa servings.
Sebeletsa tamati e halikiloeng e chesang kapa mocheso oa mohatsela.
Sauce 'Em!
Li-sauces tsena ke mokhoa o motle oa ho eketsa tatso e bonolo ho feta litamati tse bonolo tse halikiloeng:
- Fanyeha ka asene ea balsame kapa boleng ba asene ba sherry
- Phella ka Lemon Garlic Vinaigrette
- Eketsa dollop ea Basil Pesto ho lilae
- Etsa letsoai le Feta Vinaigrette
- Sauce ea Green Garlic e eketsa kotlo e ntle
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 31 |
| Total Fat | 2 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 42 mg |
| Li-carbohydrate | 4 g |
| Fiber Fiber | 1 g |
| Liprotheine | 1 g |