Leqhoa lena lena le monate haholo ka ho khetheha nakong ea lehlabula ha ho itšilafatsa ho teng ka nako ea selemo le ho hlajoa hamonate kamehla ho utloahala eka ke khopolo e ntle. Ikemisetse ho sebelisa recipe ena ho pholletsa le selemo, leha ho le joalo, 'me u nke sebaka se seng se secha seo u nang le sona!
Seo U tla se Hloka
- Bakeng sa Asparagou e Hasitsoeng:
- 1/2 lik'hilograma tse tsoekere tse hloekileng
- Oli ea mohloaare, bakeng sa ho hlatsoa
- Letsoai le pepere ho latsoa
- Bakeng sa Quiche:
- Setlolo sa li-ounces tse 8
- lero le sa fumanehang ka lebese la khetho ea hau , ea senyeha
- 2 12.3-ounce liphutheloana tse tiileng firm silken tofu, e tšolotsoeng
- 1/2 senoelo sa lebese la soya kapa
- lebese la almonde
- 1/4 senoelo tomoso ea phepo e nepahetseng
- Dipole tse 3 tse hahiloeng hantle
- 3 tablespoons cornstarch
- Di-tablespoons tse 3 tsa lebese tse sa tsoeng lebese, tse kang Tofutti
- 1 teaspoon letsoai
- 1/2 teaspoon pepere e ncha e fatše
- 1/2 teaspoon phofo ea konofolo
- 1/2 phofo ea onion ea teaspoon
- 1/4 teaspoon turmeric
Kamoo U ka e Etsang
- Grill ea asparagase. Etsa mocheso ho mocheso o phahameng. Hlatsoa marumo a kotsing ea asene ka oli ea mohloaare. Moriana o bonolo le pepere, le grill ka metsotso e ka bang 5, kapa ho fihlela feela e le soeufala 'me e ntse e le lerootho. Tlosa ho tswa ho grill, khaola likoto 'me u behe ka thōko.
- Preheat oven ho 350 F. Oli e nyenyane lebili ea pie 'me u behelle ka thōko.
- Lokisa quiche. Fafatsa hoo e ka bang 1/2 ea chisi e sa lefelloeng ea lebese ka tlaase ea leqhoa la pie. Abela sethopo sa asparagase holim'a chisi e sa lefelloeng ea lebese. Beha ka thōko. Ka blender, sebetsana le tofu, lebese la soya, tomoso ea lijo tse nang le phepo e nepahetseng, li-cashews tsa fatše, li-cornstarch, lebese la mahala la lebese, letsoai, pepere e sa tsoa etsoa ka mobu, phofo ea garlic, eiee ea phofo, le mouchetsi ho fihlela o boreleli. Khothalletsa hore u se ke ua noa lebese le setseng ka lebaka la khaba ea lehong. Tšela motsoako ka poleiti ea pie e lokiselitsoeng.
- Bake ka metsotso e 35-40 ho fihlela e le putsoa ea khauta, kapa ho fihlela motsoako o kenngoa bohareng o hlaha o hloekile. Sebeletsa mofuthu kapa serame
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 192 |
| Total Fat | 10 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 25 mg |
| Sodium | 119 mg |
| Li-carbohydrate | 11 g |
| Fiber Fiber | 2 g |
| Liprotheine | 16 g |