Eggplant Parmesan, parmigiana di melanzane ka Setaliana, ke setso se karolong e ka boroa ea Italy seo e ka 'nang eaba se simolohile Naples. Keletso ena ea parmesan ea eggplant ea li-eggplant ea li-eggplant e sebelisa sesepa sa soy ho boloka ho hlahisa lijo tse entsoeng ka bohobe tse entsoeng ka sejana. E na le mahala ntle ho lebese ebile ha e na mahe.
Seo U tla se Hloka
- 2 li-eggplant tse khōlō (tse boliloeng ka 1/4 cm)
- Bohobe bo likarolo tse 4 (lijo-thollo)
- 1 teaspoon oregano
- Thyme e 1 ea teaspoon
- Letsoai (ho latsoa)
- Pepere e ntšo (ho latsoa)
- Ho ikhethela: ho reka li-soy parmesan tse sa lefelloeng ka lebenkeleng
- Bakeng sa Sauce ea Cheese:
- Kopi e le 'ngoe
- tofu (silken; e kopantsoe ho fihlela e le monate o motsoako kapa o motlakase oa lijo)
- 1 senoelo meroho moro
- 1/2 senoelo sa lebese la soy (lebone, kapa lebese la almonde)
- 1/4 senoelo tomoso ea phepo e nepahetseng
- 3 tablespoon tahini
- 1 phofo ea onion ea teaspoon
- 1 teaspoon phofo ea konofolo
- 1/2 teaspoon letsoai (kapa ho latsoa)
- 2 tablespoons cornstarch
- Bakeng sa Sauce ea Tomate:
- 1 tablespoon oli ea mohloaare
- 1 seaplane onion (khabeloa chopped)
- 4 dikopi tsa langa le le lej sauce (kapa
- mongobo oa marinara )
Kamoo U ka e Etsang
- Preheat ea broiler. Moriana o monyenyane ka likhahla tsa eggplant mme u li behe colander tse behiloeng holim'a sekotlolo ho qeta metsotso e 15 ho isa ho e 20.
- Ho sa le joalo, hlahisa lipale tsa bohobe bohobe ho fihlela ho etsoa hantle. Fetisetsa sekotlolo se bohareng ba mefuta-futa 'me u kene ka breadcrumbs.
- Tšoaea ka oregano e omisitsoeng le thyme e omisitsoeng, 'me u fafatsoe ka letsoai, pepere le soy parmesan (haeba u sebelisa). Beha ka thōko.
- Hlatsoa lilae tsa eggplant ka metsi a batang 'me u li tšele ka letsoho ka pampiri ea pampiri. Oli e khanyang lekhasi le leholo la ho baka, tsamaisa lilae holim'a letlapa 'me le phunyeletse habobebe ka oli ea mohloaare.
- Beha tlas'a broiler ka metsotso e ka bang 3 kapa ho fihlela ho sootho. Tlosa ho tloha ka ontong 'me u behelle ka thōko.
- Fokotsa setofo ho 350 F. Ka blender, kopanya tsohle tsa metsoako ea seese sa cheese ka blender ho fihlela e le monate, beha ka thōko.
- Ka skillet e boima ba mokokotlo holim'a mocheso-mocheso o phahameng, chesa oli ea mohloaare , o eketsa eiee hang ha e chesa. Pheha, e tsosang hangata ho fihlela eiee e bonolo, ka metsotso e ka bang 5.
- Eketsa moriana oa langa le le lej ho pan 'me u phehe ho fihlela o futhumetse. Beha ka thōko.
- Bokella casserole. Oli e khanyang sejana sa 9 "x 13" sa ho baka ka oli ea mohloaare.
- Beha halofo ea likhae tsa eggplant E ka tlase ho sejana. Top le 1/3 ea li-breadcrumbs, e lateloa ke halofo ea moriana oa tomate le halofo ea moriana oa chisi. Fafatsa le soy parmesan.
- Holimo le eggplant, e lateloa ke karolo e 'ngoe ea boraro ea li-breadcrumbs le karolo e setseng ea moriana oa tomate le sauce ea chisi.
- Holimo le karolo ea boraro e setseng ea li-breadcrumbs le ho fafatsa ka seatla se bulehileng sa soy parmesan, haeba se sebelisa.
- Boha ka metsotso e 20 ho isa ho e 25 kapa ho fihlela o le sootho ka holimo. Sebeletsa chesang.
Lijo tsa Motsoako le Litlhahiso Tsa ho pheha
Ikemisetse ho eketsa meroho haeba u rata; ka linako tse ling broccoli e tsamaeang ka mouoane kapa ho fetola leqhoa le nang le liphae tsa zucchini ke ho ama hantle.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 243 |
| Total Fat | 11 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 453 mg |
| Li-carbohydrate | 29 g |
| Fiber Fiber | 8 g |
| Liprotheine | 12 g |