Phetolelo ena ea meroho e entsoeng ka majoe (yemista me ryzi, ka Segerike: γεμιστά με ρύζι, e bolelang yeh-mee-STAH meh REE-zee) e fana ka tsela e ntle ea ho mo fa lijo tse phetseng hantle tseo mohlomong u sa li rateng. Haeba ho e-na le ho tlatsa ho hong ho setseng, e emele le ho e sebelisa nako e 'ngoe. Hlakola lihora tse 3-4. Ke ho tlatsa ho tšoanang ho sebelisitsoeng makhasi a lifate tsa morara le raese .
Seo U tla se Hloka
- 1 selemo onion (khabeloa chopped)
- 1 sehlopha sa parsley e hloekileng (e hahiloeng hantle)
- 1 lik'hilograma tsa zucchini (grated)
- Lihoete tse 2 tse bohareng (grated)
- 1/2 ea eggplant (e peeled le grated)
- 1 senoelo sa oli ea mohloaare (e arotsoe)
- 4, tomate e tiileng
- 4 e bohareng zucchini
- Li-eggplant tse nyenyane tse 4
- 4pelepele (bell e tala, Cubanelle, kapa Anaheim)
- Likotlolo tse 1 1/2 tsa raese e telele ea lijo-thollo
- 1 tablespoon ea letsoai leoatleng
- 1 teaspoon e 1 ea pepere e ncha
- Hloekisa
Kamoo U ka e Etsang
- Hlatsoa meroho ka hloko mme o omme. Ka thipa ea ho bapala, khaola litapole, pelepele le eggplant, 'me ka bobeli li felisa zucchini ebe li behella ka thōko.
- Ka khaba, hlakola lipalesa le lipeo ho tloha ho li-eggplant, zucchini, le pelepele, ebe u lahla.
- Tšoaea makhasi a lero la tomate, u phunye hantle, ebe u beha ka thōko. Moriana o bonolo o ka hare ho meroho eohle.
- Ka pitsa, mocheso oa 1/2 senoelo sa oli ea mohloaare 'me u tlose onion ka metsotso e ka bang 2-3.
- Kenya li-grated zucchini, eggplant le lihoete, 'me u phehe ka mocheso o tlaase metsotso e 10.
- Eketsa makhasi a tomate 'me u tsoele pele ho pheha metsotso e 5.
- Tlosa mocheso 'me u behelle ka thōko ho pholile metsotso e 15,' me u kenye sekotlolo.
- Eketsa raese, letsoai le pepere, 'me u kopanya hantle le khaba ho fihlela u kopantsoe.
- Ka khaba, tlatsa meroho ka mokhoa o sa lumellaneng le motsoako oa raese, sebakeng se chesang se koahetsoeng haufi empa se sa senyeha, ka likhaba tse koahelang litlhōrō 'me li felile.
- Li-tomate (le pelepele e tšehali ha e sebelisoa) e otlolohile, e boletse ba bang ka mahlakoreng a bona.
- Tšela 1/2 senoelo sa oli ea mohloaare le 1/2 senoelo sa metsi ka holimo, fafatsa litlhōrō tsa meroho e lokileng ka li-breadcrumbs, ebe u chesa ka 450F (230C) hora e le 'ngoe.
- Qetellong, fetola meroho e behiloeng mahlakoreng a bona.
- Tlhokomeliso: Haeba meroho e qala ho ba e bosoeu haholo pele ho pheha nako e le holimo, koahela ka foil.
- Tlhahiso: Meroho e setseng e tlohela khetla e tšesaane, e ka bang 1/4 cm. (Sheba kamoo u ka etsang lintho le lintho tse nang le litšoantšo.)
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 780 |
| Total Fat | 57 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 40 g |
| Cholesterol | 0 mg |
| Sodium | 1,798 mg |
| Li-carbohydrate | 65 g |
| Fiber Fiber | 14 g |
| Liprotheine | 10 g |