Konyana ea mokokotlo, raese, le likokoana-hloko tse ngata li etsa lintho tse kenngoa ka ntle ho masapo a Swiss chard ebe li phehoa ka moriana oa tomate. E sotha likhahla tsa makhasi a khale, le hoja li monate haholo, li monate haholo, ebile li futhumala ka tsela e hlollang bosiu bo bobebe. Ha re ntse re rata monate oa konyana ka sejana sena, recipe e sebetsana hantle le nama ea likhomo kapa fatše.
U tla hloka kakaretso ea makhasi a maholo a 12-re fumana ho qala ka lihlopha tse 2 mme re sa hloke hore tsohle li sebetse hantle, empa sehlopha se seholo se seholo se tla sebetsa, haholo-holo haeba u sa tšoenyeha haholo ka likoloto tse shebahalang li phethahetse. nako.
Tlhokomeliso: Re sebelisa raese e khutšoanyane ka lisebelisoa tsena tse ntle le ho hlahisa monate o monate, empa raese e hare-hare kapa e telele ea lijo-thollo le eona e sebetsa.
Seo U tla se Hloka
- 2 li-bunches tsa Switzerland
- Eiee e nyane
- 3 garlic cloves
- Lihoete tse 2 kapa rantipole e le 1 parsnip
- 2 tablespoons oli ea mohloaare kapa oli ea meroho
- Letsoai le letle la letsoai (1/2 teaspoon bakeng sa ho kenya lintho, 1 Tablespoon bakeng sa metsi a blanching, 1/2 teaspoon bakeng sa mongobo, hammoho le ho feta ho latsoa)
- 3/4 senoelo sa lijo-thollo tse khutšoanyane
- 3/4 konyana ea fatše
- 1/2 teaspoon pepere e ncha e mongobo
- Litamati tse nang le lik'hilograma tse 1 kapa li-28-ounce tse ka fumanoang ka tamati e tletseng peele
- 4 tablespoons botoro
Kamoo U ka e Etsang
- Beha pitsa e khōlō ea metsi ho pheha.
- Ha ho tluoa tabeng ea ho pheha, khaola ea Switzerland e le : khaola leqhoa, empa hape le khaola "likhopo" tse kholo tse tšoeu e le hore lekhasi le be le ts'ebetsong le ho le bonolo ho sebetsana le lona.
- Khabeloa chop ea stems mme u behe ka thōko.
- Blanch the chard e tlohela , e li tšela metsing a belang ho fihlela li batla, ka metsotsoana e 30, li phalla 'me li hlatsoe ka metsi a batang hore li kenelle ka sekotlolo sa metsi a leqhoa ho pholile le ho beha' mala o tala.
- Kopa 1 ea eiee, fokotsa konofolo, le peel le khabeloa chop lihoete le / kapa parsnip. Ka pane e khōlō ea saute, pan ea ho khabisa, kapa pitsa e kholo, futhumatsa oli.
- Kenya onion le 1/2 teaspoon ea letsoai le ho pheha, ho pheha le ho hlohlelletsa khafetsa ho fihlela onion e le bonolo 'me e fetoloa hoo e ka bang metsotso e 3.
- Kenya konofolo 'me u hlohlelletse ho kopanya. Eketsa liroete (s) le / kapa parsnip le chard e hlahisa motsoako oa onion le ho pheha, ho hlohlelletsa khafetsa ho fihlela meroho e le bonolo ka metsotso e 10 kaofela.
- Fetisetsa meroho ho sekotlolo se seholo sa ho kopanya.
- Eketsa raese mme u kopane, ebe u kenyelletsa konyana le 'mala o motšo ebe u kopanya ho kopanya. Beha ka thōko.
- Tlosa pan.
- Kenya tomate, botoro le 1/2 teaspoon letsoai.
- Khaba le arola eiee e 'ngoe' me le e kenye ho tamati.
- Kenya li-flakes tsa chile, haeba u li sebelisa. Etsa li-tomate ka mocheso o mofuthu o fokolang, ho fokotsa mocheso ha ho hlokahala ho boloka litamati li lla ka bonolo ho fihlela botoro e arohana le tomate le onion e bonolo haholo, hoo e ka bang metsotso e 30.
- Latsoang 'me u kenye letsoai ho latsoa, haeba u rata.
- Ha mongobo o ntse o emisa, lokisetsa makhasi a pentiloeng. Ho sebetsa le lekhasi le le leng ka nako e le 'ngoe, senya metsi leha e le afe a mangata ho tloha lekhasi ebe ue beha holim'a mosebetsi o hloekileng, o sephara. Beha tablespoons tse peli ho ea ho tse tharo ka lehlakoreng le leng la lekhasi. Tlisa pheletsong e khutšoanyane ea lekhasi holim'a ho pata, pota ka mahlakoreng ho koala sepakapaka, ebe o qeta lekhasi le setseng. Haeba u tseba ho pata burrito kapa roll roll, ke molao-motheo o tšoanang; haeba u sa etse joalo, u se ke ua khathatseha ka eona-tsela leha e le efe eo u ka e fumanang ka hare ho eona ebe u kenngoa ka lekhasi e tla ba hantle. E koahela joaloka sephutheloana, e se ke ea e phahamisa 'me u le ka mahlakoreng. Makhasi a fetoha habonolo 'me sehlahisoa sa ho qetela se ka ba le setempe sa hau se ikhethang.
- Tlosa li-halves tsa onion ho tswa ho tomate mongobo 'me u li lahle.
- Eketsa ka 1/2 senoelo sa metsi ho mongobo oa langa le le lej 'me u khutlisetse ho soma.
- Beha sesepa se entsoeng ka majoe ka har'a moriana oa tomate, sekoahele, 'me u phehe ho fihlela nama le raese li phehoa li bile li le bonolo, metsotso e 30 ho isa ho e 40.
- Hlahloba pitsa ka linako tse ling - haeba moriana oa langa le le lej o bonahala o le motenya haholo kapa o qala ho khomarela pan, eketsa litepisi tsa metsi tse peli ho ea ho tse peli le ho li hula pakeng tsa likhetho tsa mocheso le ho fetola mocheso ho boloka mocheso o tsitsitseng empa o bonolo .
Sebeletsa lithupa tsa Swiss chard hot, le mongobo holimo kapa ka lehlakoreng, joalo ka batho ba kang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 617 |
| Total Fat | 35 g |
| Fat Satated | 15 g |
| Fat Unsaturated | 15 g |
| Cholesterol | 110 mg |
| Sodium | 1,934 mg |
| Li-carbohydrate | 49 g |
| Fiber Fiber | 4 g |
| Liprotheine | 27 g |