Tsubollo ena e monate ea squash e etsa hore e be e ntle haholo. Sebeletsa ka ho pata, tse kang sriracha kapa chipotle mayonnaise , liaparo tsa ranch kapa salsa.
Seo U tla se Hloka
- 3/4 squash e mosehla (hoo e batlang e le e 2 e bohareng, e nang le cubed)
- 1 lehe, le otloa
- 1/3 senoelo phofo ea morero
- 1/3 senoelo sa lijo-thollo
- 1 teaspoon phofo e bakang
- 1/2 teaspoon letsoai
- 1 e onion e bohareng (grated)
- Oli (bakeng sa ho senya)
Kamoo U ka e Etsang
- Kenya squash ka sekotlolo ebe u koahela ka metsi a letsoai. Ho pheha, ho koaheloa, metsotso e 10 ho ea ho e 15 kapa ho fihlela ha u le bonolo
- Hlatsoa le ho qeta squash e lekaneng ho etsa senoelo se le seng. Kopanya squash le lehe le ho kopanya hantle.
- Kopanya phofo, poone, phofo e bakang le letsoai, tsosa hantle. Eketsa motsoako oa squash le eiee, hlohlelletsa ho fihlela o kopantsoe.
- Hlakola motsoako oa squash ka khaba ea tekanyo ea mafura ka oli e chesang. Pheha ho fihlela khauta e le putsoa, e fetola hang.
E etsa hoo e batlang e le tse peli.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 127 |
| Total Fat | 3 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 35 mg |
| Sodium | 334 mg |
| Li-carbohydrate | 21 g |
| Fiber Fiber | 3 g |
| Liprotheine | 4 g |