Ho thoe lipekisi tsa mahlo a batsho le recipe ea casserole li tlisa mahlohonolo hobane ho ja limela tse nang le li-pea tse mahlo-mafifi (tse emelang lichelete) le limela tse nang le li-collard (e leng ho bokella chelete) li nkoa e le lehlohonolo la Selemo se Secha .
Casserole ena e hlahisitsoe ka masiana a tsubang le ho phunyeha ha lijo-thollo, ho e fa karolo ea Southern Southern. Empa u se ke ua bala recipe ena bakeng sa ts'ebeliso ea selemo ho pota. Ke ntho e ntle. Ho na le tlhahisoleseling e eketsehileng ka lierekisi tse mahlo a batsho, ka tlase, ka morao ho litaelo tse eang ho risepe ena.
Seo U tla se Hloka
- Bakeng sa Casserole:
- 1 lik'hilograma kielbasa (kapa lisepa tse ling tse tsuba-link)
- 1 eiee e bohale e monate (e monate, ea khaotsoe)
- 1 teaspoon oli ea mohloaare
- 3 konofolo cloves (finely minced)
- Likhase tse peli tse mahlo a masoeu (a tšolitsoeng)
- 1 o na le / 14.5 ounces moro
- 1/2 teaspoon hot sauce (kapa ho latsoa)
- Sephutheloana se le 1 / li-ounces tse 10 tse nang le meroho (ho qhibiliha ka serame; mongobo o thawed le o feteletseng o phunyeletsoa)
- Bakeng sa Sehlooho sa Cornbread Topping:
- Likotlolo tse 1 1/2 tsa lijo-thollo
- 1/2 senoelo phofo ea morero
- 1 teaspoon phofo e bakang
- 1/2 teaspoon ho soda soda
- 3/4 teaspoon letsoai
- 2 diaspuni tse tsoekere
- 1 lik'hilograma tse 3 tsa buttermilk
- Lehe le leholo le leholo (le otloa habobebe)
- 1/4 senoelo sa oli ea limela
- 1/2 senoelo cheddar chisi (shredded)
- 1/4 senoelo sa parsley (e khaotsoeng hantle)
- Hloekisa: tranelate e bolila le parsley e khethiloeng
Kamoo U ka e Etsang
- Qala casserole: Hechetsa ontong ho ea ho likhato tse 400 F.
- Sehaola sose e kenang ka bophara ba 1-inch-round, ebe o khaola ka hohle halofo.
- Ka har'a ovenproof, skillet e tebileng, e boima, sausage ea sauté le eiee e monate oli ea mohloaare ho fihlela e le sootho, e tsosang hangata. Kenya konofolo mme u kenyetse metsotso e 1 e eketsehileng.
- Hlohlelletsa lierekisi tse mahlo-mafubelu, moro oa kana, motsoako o chesang le meroho. Tlisetsa ho pheha, fokotsa mocheso, 'me u bososele o sa koaheloa metsotso e 10.
- Ho etsa hore poone ea lijo-thollo e phunye: Ha boroso le lierekisi li ntse li lla, lokisetsa topping. Hlatsoa hammoho poone, phofo, phofo e bakang , soda le ho e ja , letsoai le tsoekere ka sekotlolo se seholo. Susumelletsa botlolo , mahe, oli ea meroho, cheddar chisi , le parsley ho fihlela e boreleli.
- Ha boroso le lierekisi tse mahlo-mafubelu li etsoa hamonate, khaba cornbread batter e tšoana ka holim'a ovenproof deep skillet. Ho koahetsoe ka metsotso e 30 ho isa ho e 40 ho fihlela sejoe sa poone se etsoa 'me se le bonolo haholo.
- Ho sebeletsa, khaba ka likarolo ho etsa bonnete ba hore moeti e mong le e mong o fumana tse ling tsa poone ea poone. Holimo ka popi ea tranelate e bolila le ho fafatsa parsley e khethiloeng, haeba e lakatsa.
Na ke Pea kapa Nonyana?
Lierekisi tse mahlo a masoeu ha li na lierekisi, empa linaoa tse amanang le cowpea 'me li aroloa e le legume, hammoho le lentile, linate, lierekisi, soya le linaoa tse ling. Ntle le ho ba le mahlohonolo, lierekisi tse mahlo a mahlo li ntle ho uena - tse fokolang ka mafura le sodium, tse nang le tšepe e phahameng le fiber le k'holeseterole, sesebelisoa sa 1/2 sekhao sa li-peas tsa mahlo a bosoeu tse nooang e le 1 e 'ngoe ea nama ea mafura Phiramide ea Guide ea Lijo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 525 |
| Total Fat | 31 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 14 g |
| Cholesterol | 162 mg |
| Sodium | 1,028 mg |
| Li-carbohydrate | 43 g |
| Fiber Fiber | 6 g |
| Liprotheine | 22 g |