Sipinake e nonneng e etsa hore sejana sena sa spinach se be bonolo ho se lokisa, 'me cheese ea Parmesan, konofolo e nyenyane, le monate oa litlolo tse nang le limatlafatsi. Ke ne ke sebelisa sipinake e bolileng ka sejana sena. Haeba u sebelisa sipinake e hloekileng, sebelisa lik'hilograma tse peli (trimmed).
Sejo se monate sa sopinake ke se seng seo u tla se etsa khafetsa!
Seo U tla se Hloka
- Li-ounces tse 16 ho isa ho tse 20 (spinch)
- 1 teaspoon konofolo (minced)
- 2 tablespoons botoro
- 1 1/2 tablespoons phofo ea morero
- 1 senoelo sa lebese
- 1/4 senoelo grated Parmesan chisi
- 1/4 teaspoon mobu nutmeg
- Ho ikhethela: letsoai le pepere e ncha e mongobo hore e latsoe
Kamoo U ka e Etsang
Thaa sipinake e leqhoa ka colander ebe ue penya ka letsoho ho fumana mongobo o mongata ka hohle kamoo u ka khonang. Beha ka thōko.
A lero la saute kapa saucepan ka mocheso oa mocheso, qhibilihisa botoro. Eketsa konofolo e nang le minced 'me u phalle, u hlohlelletse, ho fihlela e nolofalloa mme e nkhang hamonate. Hlakola phofo ka botoro le konofolo; hlohlelletsa ho fihlela blended. Pheha, e hlohlelletsang, metsotso e ka bang 1 ho isa ho e 2. Eketsa lebese mme u phehe, u kenyetse hangata, ho fihlela o teteaneng.
Eketsa sipinake le cheese ea Parmesan mme o kenyelletsa nutmeg, letsoai le pepere, ho latsoa.
Tsoela pele ho pheha ka mocheso o tlaase, o hlohlelletsa kamehla, ka metsotso e 5, kapa ho fihlela spinach e le bonolo ebile e chesa.
E sebeletsa 4.
Litlhahiso le Phapang
- Le Shallots: E qhibiliha botoro ka pan ea saute ka mocheso o mofuthu; eketsa 1 sepakapaka se kopantsoeng shallot ho ea botoro. Pheha ka metsotso e ka bang 3 ho fihlela u nolofalitsoe. Kenya konofolo ea minced 'me u tsoele pele ka recipe.
- Libaka tsa mahala: Sebelisa likhaba tse 2 tsa phofo ea raese e monate kapa masa harina sebakeng sa phofo ka roux .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 290 |
| Total Fat | 16 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 38 mg |
| Sodium | 688 mg |
| Li-carbohydrate | 27 g |
| Fiber Fiber | 5 g |
| Liprotheine | 12 g |