Haeba u se mothetsi oa li-beet, u ka khona ho sebeletsa litapole tse patisitsoeng ka boeona, empa ho kopana ha bobeli ke bo monate le bo monate. Ke khetha ho chesa li-beet le litapole, empa u ka li chesa kapa ua li pheha. Sejo sena se etsa hore ho be le litšebeletso tse peli tse fanang ka seatla se bulehileng 'me se tsamaisana hantle le liphoofolo tse ts'oanang le tse kang letata la leoatle kapa konyana.
Seo U tla se Hloka
- 1 beet e nyenyane e khubelu
- 2 e nyenyane kapa e le 1 e kholo
- litapole tse monate
- 2 tablespoons cream e ngata (kapa ho feta)
- 3 tablespoons a nolofalloa botoro, aroloa
- Letsoai la koshe le pepere e ntšo e ncha
Kamoo U ka e Etsang
- Hlatsoa beet mme u felise meroho (haeba e kenyelelitsoe) empa u tlohele boholo ba bakoang. Beha basketeng ea steamer e behiloeng ka pitsa e pharaletseng holim'a metsi a 1/2 cm. Koahela pitsa mme u tlise metsi ho pheha. Pheha ho fihlela hamonate e hlajoa ka thipa. Ho itšetlehile ka boholo, sena se ka nka metsotso e 20 ho isa ho e 40. Etsa pholile.
- Ha beet e pholile ho lekaneng ho e sebetsana, e se ke ea e tlosa 'me u khaole ka holimo le qetellong ea motso. Bakeng sa esita le dice, mahlakoreng a mararo e le hore e se e tšoana le cube. E se ke ea e-ba ka holimo ho 1/4 inch square. Beha ka thōko.
- Khaola litapole ka halves kapa ka kamoreng, ho itšetlehile ka boholo. Beha basketeng ea steamer e behiloeng ka pitsa e pharaletseng holim'a metsi a 1/2 cm. Koahela pitsa, tlisa metsi ho pheha le ho pheha ho fihlela hamonate, metsotso e 15 ho isa ho e 20.
- Hlatsoa litapole mme u phunye letlalo. Tšoaea ka har'a leloala kapa lijo tsa lijo (kapa senya ka letsoho). Kenyelletsa tranelate, 2 tablespoons botoro, 1/2 teaspoon ea letsoai le mekhabiso e 'maloa ea pepere ebe u hlohlelletsa ho kopanya. Kenya khalase e ngata ha ho hlokahala ho etsa puree e boreleli. Fetola nako ea ho phomola. Koahela 'me u futhumetse ka mocheso o tlase haholo.
- Nakoana pele u sebeletsa, futhumatsa setlolo se setseng sa botoro karolong e nyenyane ea sauté kapa skillet ho fihlela ho fofa. Eketsa li-beet tse nang le li-cubed mme u akhote ho apara le ho futhumatsa. Fafatsa ka letsoai le lenyenyane.
- Ho sebeletsa, khaba halofo ea litapole holim'a poleiti e 'ngoe le e' ngoe 'me u sebelise ka morao ea khaba ho etsa ho tepella maikutlo ho pota-potiloeng ke tutulu. Hlatsoa li-beet ka litlhapi.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 324 |
| Total Fat | 23 g |
| Fat Satated | 14 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 63 mg |
| Sodium | 248 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 5 g |
| Liprotheine | 3 g |