Quiche ena ea mokopu ke qaleho e monate ho ea hoetla hoseng ea beke ea beke le tsela e ntle ea ho sebelisa monyetla oa nako ea mokopu! E boetse e etsa lijo tsa mantsiboea habonolo ha li tsamaea le salate e kholo ea lijo tsa mantsiboea kapa sekotlolo se chesang sa sopho. Bakeng sa lits'ebeletso, sena se etsa hore thupelo e kholo ea ho sebeletsa nakong ea matsatsi a phomolo kapa nako efe kapa efe ha maphutshe a tsoekere a le nakong. Meroho e khethiloeng e koahetsoeng e eketsa lebala (le molemo!) Ho sejana sena sa machung.
Ikutloe u lokolohile ho kenya sebaka sa squash ea hau ea mariha eo ue ratang haholo bakeng sa mokopu o sebelisitsoeng mona. Butternut, acorn, esita le kabocha e sebetsa ka mokhoa o motle ho risepe ena. U ka etsa recipe ena matsatsi a mararo pele ho nako ea ho sebeletsa; itokisetse feela, ebe o boloka ka setsing se se nang metsi ho fihlela se loketse ho sebeletsa. Reheat kapa u sebelise chilled bakeng sa lijo tse se nang boiteko.
Seo U tla se Hloka
- 1 mokopu o monyenyane oa tsoekere (bophara ba lisenthimithara tse hlano ho isa ho tse 6), de-seeded 'me o arohane + le letsoai la letsoai leoatleng
- 1 lik'hilograne tse 3/4 (phofo ea chickpea)
- 1 senoelo sa metsi
- 2 di-teaspoon letsoai
- 1 1/2 teaspoon e bakang phofo
- 1 block (15 ounces) e eketsehileng tiiso, hantle drained le ho hatelloa tofu *
- 1 senoelo se khaotsoeng ka meroho
- 1 teaspoon e hloekileng makhasi a thyme
- Li-scallions tse 2, li tšeloa ka meketeng
- 3 cloves konofolo, minced
- 1/2 ho 1 teaspoon pepere e ntšo, kapa ho latsoa
Kamoo U ka e Etsang
* Ho hatella tofu ea hao, tlosa metsi ka har'a sephutheloana ebe u phuthela tofu lithaole tsa pampiri kapa lithaole tse hloekileng tsa kichine. Beha pakeng tsa lipoleiti tse peli tse sephara ebe u beha khala e boima kapa nkho ka holim'a sekoahelo se phahameng ho lekanya. Lumella ho phomola bonyane metsotso e 30, ebe u nka sebaka sa pampiri kapa khalase e hloekileng ea kichine. Pheta ho fihlela hoo e ka bang metsi kaofela a nkiloe ho tofu. U ka boela ua sebelisa e 'ngoe ea lisebelisoa tsa ka tseo ke li ratang, tofuxpress, bakeng sa khatello e bonolo le e potlakileng ea tofu.
Lokisetsa setofo sa hau ho 375 ° F 'me u behe mokopu holim'a setopo sa ho khaola ka letsoho. Fafatsa ka letsoai le letsoai la leoatle 'me u phunyeletse e le hore nama e shebane. Kenya 1/4 senoelo sa metsi ho pane ea ho baka ebe o chesa metsotso e 45 ho ea ho metsotso e 55, kapa ho fihlela nama ea mokopu e le bonolo. Etsa pholileng ka ho feletseng, tlosa letlalo, le likotoana likotoana.
Fokotsa mocheso oa ovine ho 350 ° 'me u se ke ua tlotsa monokotšoai o lekaneng oa pase.
Kopanong e kholo ea ho kopanya, senyang hammoho sesebelisoa sa metsi, 1 senoelo sa metsi, likhabapo tse 2 tsa letsoai le phofo ea ho baka ho fihlela e boreleli haholo. Ho senya ho tofu 'me, ho sebelisa khaba, tsosa hantle ho kopanya ho arohana le li-chunks tse kholo tsa tofu. Phunyeletsa likarolong tse ling kaofela ebe o chesa ka ontong ea metsotso e 70 ho ea ho e 75, kapa ho fihlela holimo ho le sootho. Lumella bonyane bonyane metsotso e 30 pele ho slicing.
Sebeletsa mofuthu kapa serame.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 287 |
| Total Fat | 22 g |
| Fat Satated | 11 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 52 mg |
| Sodium | 848 mg |
| Li-carbohydrate | 16 g |
| Fiber Fiber | 2 g |
| Liprotheine | 10 g |