Ho kopanngoa ha meroho ena e nang le menyetla e monate e bonolo ho e lokisetsa. Sebeletsa sejana sena sa lehlakoreng le nang le letsoho le nang le nama e halikiloeng, e halikiloeng kapa e tsositsoeng, tlhapi kapa likhoho.
Seo U tla se Hloka
- 1 eggplant e bohareng
- 1 teaspoon letsoai
- Tablespole tse 2 ho ea ho tse 3 oli ea mohloaare
- 4 cloves konofolo (ka majoe a khethiloeng)
- 1 e onion e bohareng (e arotsoe ka halofo le e tšesaane)
- Li-makoti tse 2 li entsoe ka tomate (li-ounces tse 14,5 ka 'ngoe, ka lero)
- Likotlolo tse 1 ho isa ho 1/2 bell pepere (e khubelu, e mosehla le e tala, khaola ka likotoana tse 1-inch)
- 1/2 senoelo se secha se qhibilihantsoeng (ho qhibiliha ka majoe, makhasi a maholo a 12)
- 1/4 teaspoon pepere e ntšo
- Dash oregano (e omisitsoeng)
- 3 zucchini tse nyane (bolelele ba bolelele bo bolelele)
- Ho ikhethela: Cheese ea Parmesan (e hloekileng shredded)
Kamoo U ka e Etsang
- Serola sa peel le ho khaola ka lik'hilograma tse 1-intshi; kenngoa colander le ho fafatsa letsoai. Emela ema ka sekoting bakeng sa metsotso e ka bang 20 ho isa ho e 30 ho tsolla.
- Ka har'a sekepe se seholo se nang le sekoahelo kapa sefate sa Dutch, mocheso oa mohloaare oa mocheso ka mocheso o mofuthu Kenya onion le konofolo; sauté ho fihlela onion e le bonolo. Kenya tomate, pelepele ea tšepe, basil, pepere le oregano.
- Koahela le ho omisa, ka linako tse ling, ka metsotso e 20.
- Kenya li-zucchini le li-eggplant; koahela 'me u tsoele pele ho lla metsotso e 10 ho isa ho e 15, ho fihlela meroho e le bonolo. Latsoang 'me u kenye letsoai, ha ho hlokahala.
Sebeletsa ka cheese e phofshoang ea Parmesan, haeba u lakatsa.
U ka 'na ua U rata
Creole ea Tsukini le Tomate le Peppers
Squash le Summer Squash Casserole
Li-Zucchini Tse Slow Simmered le Tomate
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 174 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 22 mg |
| Li-carbohydrate | 27 g |
| Fiber Fiber | 9 g |
| Liprotheine | 6 g |