Kakaretso ena e bonolo bakeng sa pan e entsoeng ka padron e kentsoeng kapa e senya e na le lisebelisoa tse 3 feela: pelepele, oli ea mohloaare e ntle le letsoai la letsoai. U ka li lokisetsa ka skillet kapa ka grill stovetop. Leha ho le joalo ua li pheha, u ka itšetleha ka bohobe bo monate bo tla boloka batho ba khutla ho feta. Lipelase tsena tsa heirloom li na le tatso e rarahaneng e kopantsoeng le monate le linate, li-peppery le ka linako tse ling feela tse monate (u ka 'na ua fumana e le' ngoe ho tse 10 e leng piccante). Lijoana tsena tse nyenyane ke li-tapas tse ntle haholo 'me li iketsetsa monate o motle kapa li e-na le mehloaare e ntle, cheese le khalase ea veine. Haeba u ntse u lokisetsa tse ling tsa hors d'oeuvres, nahana ka li-toast le Tapenade kapa Sauce ea Romesco , le Li-mushroom tse Koetlisitsoeng ka Chevre . Li-stems li sebetsa joaloka tsamaiso ea mini, kahoo u boloke lijo tse nyenyane ka lehlakoreng la ho li lahla.
Seo U tla se Hloka
- 1 pounds padron kapa shishito pelepele *
- 1 tablespoons tse ntle tsa oli ea mohloaare
- Letsoai leoatleng ho latsoa
Kamoo U ka e Etsang
* Tlhokomeliso: Hangata pelepele ho na le bonolo ho fumana ho feta li-padron ho itšetlehile ka hore na o lula hokae, 'me li tšoana hantle hoo li nkang sebaka se setle.
Stovetop Method:
- Hlatsoa 'me u omise pelepele ebe u li lahlela ka oli ea mohloaare ka sekotlolo.
- Hlakola skillet e boima haholo ka mofuthu-mocheso o phahameng.
- Add peppers le pheha bakeng sa 6-7 metsotso, susumetsang maikutlo hangata, ho fihlela pelepele ba le hanyenyane sootho le blistered.
- Fafatsa pelepele le letsoai leoatleng ho latsoa.
Mokhoa o omileng o omileng:
Ts'ebetso ena ea setho sa stovetop e omeletseng e omeletse pelepele e nang le oli ea mohloaare e ekelitsoe KA MOR'A ho pheha. Molemo oa mokhoa ona ke hore o ka sebelisa oli ea mohloaare e nang le boleng bo phahameng ba ho apara. Oli ea mohloaare e chesa habonolo, 'me oli e eketsehileng ea moroetsana ke e ntle haholo, ka hona haeba u batla ho sebelisa oli ea hao e ntle, nka tsela ena.
- Hlatsoa 'me u omise pelepele.
- Koahela skillet e khōlō e boima ka holim'a mollo o mahareng-o phahameng.
- Pheha pelepele, e tsosang khafetsa, ka metsotso e 8-10, ho fihlela e qala ho sootho le blister.
- Lahlela pelepele ka oli ea mohloaare ea moroetsana le letsoai ho latsoa.
- Sebeletsa pelepele ka lijo tse nyenyane ka lehlakoreng le lahleheloang ke stems.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 200 |
| Total Fat | 4 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 65 mg |
| Li-carbohydrate | 48 g |
| Fiber Fiber | 19 g |
| Liprotheine | 8 g |