Sopho e entsoeng ka asparagus e monate e bonolo ho itokisetsa le ho pheha ho e phehelang.
Seo U tla se Hloka
- 2 lik'hilograma tse nang le asparagus e hloekileng (e qetelloang kapa e khaotsoe)
- Likopi tse 5 kana moro
- Li-eiee tse tala tse 6 (tse hahiloeng hantle)
- Likotlolo tse 2 tsa ho baka litapole (li-cubed le peeled, lik'hilograma tse 2/2)
- 1/4 teaspoon letsoai le nang le letsoai
- 1/4 teaspoon pepere e ncha e fatše
- Hloekisa: parsley e ncha (e entsoeng)
Kamoo U ka e Etsang
- Hlatsoa marumo a asparagus; khaola ka bolelele ba 1-inch. Haeba o lakatsa, boloka litlhahiso tse seng kae tsa kotsing ea asparagus ho microwave kapa mouoane bakeng sa ho hloekisa bakeng sa e mong le e mong ea sebeletsang.
- Sekoti sa tropike sa 3 1/2 ho ea ho tse 5 se kopanya asparagase le moro, eiee e tala le litapole. Koahela 'me u phehe LOW bakeng sa lihora tse 5 ho isa ho tse 7, ho fihlela litapole li le bonolo.
- Eketsa boemo ba mocheso ho HIGH. Le motsoako oa blender kapa motsoako oa lijo, puree meroho ea limela ka li-batches, o nang le metsi a mangata a phehang, ho fihlela ho le bonolo.
- Khutlela mokelikeli o setseng ho moapehi ea liehang. Hlohlelletsa letsoai le pepere e natefetseng, ho latsoa le ho fetola bongata ba litebo ho latsoa.
- Koahela 'me u phehe metsotso e 30 e telele. Sebeletsa ho khabisoa ka litlhahiso tse seng kae tse phehiloeng tsa asparagus kapa parsley e ncha, haeba e lakatsa.
Phofu ea pepere e khubelu e entsoeng ka pureed e nang le tranelate e bolila e ka etsa hore e be monate o monate bakeng sa sopho ena, hape. E etsa li-servings tse ka bang 4.
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| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 129 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 1,056 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 7 g |
| Liprotheine | 10 g |