Kakaretso ena e mebala-bala e tsoteha e sebelisitsoeng holim'a pasta kapa e halefile feela ebe e kenngoa ka bohobe bo monate, bo bobebe. E tletse litlolo tse ntle tsa lehlabula tse ruileng ka ho khetheha hobane phetolelong ena ea ratatouille meroho e koahetsoe pele setopo se etsoa.
Seo U tla se Hloka
- 1/4 senoelo le khase e le 'ngoe ea mohloaare oa oli ea mohloaare (e arotsoe)
- Semela se nang le li-eggplant tse 1 (stems e tlosoa 'me e khaotsoe ka li-chunks tse 1)
- 1 zucchini tse limilione (kapa tse ling tsa squash ea lehlabula, li-stems lia tlosoa 'me li khaola ka li-chunks tse 1)
- 3 eiee e bohareng (e peeletsoeng le e teteaneng)
- 3 tomate e kholo
- 2 pelepele e khubelu ea tšepe (kapa pelepele e monate, e bohareng ba lisithara tse 1)
- 4 garlic cloves (minced)
- 1/4 likotlolo tsa basil (makhasi, a qhibilihantsoeng)
- 1 teaspoon thyme makhasi (a hloekileng)
- Letsoai le pepere (ho latsoa)
Kamoo U ka e Etsang
- Preheat broiler ea ontong ea hau.
- Ka sekotlolo se seng se seholo, qhoqhela hammoho le sethopo sa eggplant, zucchini, eieee le pelepele e monate ka 1/4 senoelo sa oli ea mohloaare e sa tsitsang.
- Tlanya pampiri ea ho baka (kapa tse peli) ka pampiri ea letlalo. Abela meroho ka lipateng tse le 'ngoe (ho loketse haeba litlhapi li fokotseha hanyenyane, empa ha lia lokela ho kenngoa haholo). Nestle tamati eohle har'a meroho e meng.
- Roala meroho ka metsotso e 5-10 ho fihlela ba qala ho bontša libaka tse sootho empa ha ba chese. Tlosa (kapa) pampiri ea ho baka ho tswa ho broiler. Phahamisa litamati tsohle ka khaba e kholo 'me u li behele ka thōko ho pholile hanyenyane.
- Hlalosa setopo e setseng ea oli ea mohloaare e tsoetseng pele ka pitseng e kholo holim'a mocheso o tlaase. Kenya konofolo ea minced le ho tsosa metsotsoana e 30. Eketsa thyme le meroho e tlotsitsoeng (ntle le ea tomate) ho lisebelisoa tse ling tsa pitsa. Pheha, e tsosang ka linako tse ling, ka metsotso e 5.
- Ha meroho e meng e ntse e pheha, tlosa limela, boholo ba peo ea peo, le letlalo la letlalo le lekanang le le bonolo ho tloha litamati. Li-coarsely tšela masapo a setseng mme u hlohlelletse tamati ho lisebelisoa tse ling.
- Tlosa pitsa mocheso 'me u tsoakane ka basil e chesitsoeng hammoho le letsoai le pepere ho latsoa. E ja hang-hang, kapa latela litaelo tsena tsa canning.
Litemoso tsa Canning
- Khatello e ka ba feela (e sa bolokehe hore e ka ratatouille ka ho hlapela metsi a belang ).
- Tlatsa likhaka tse hloekileng, tse chesang tse nang le pint le chesang ea ratatouille. Siea sebaka se seholo sa li-1 / 1/2 pakeng tsa holimo ha lijo le likhahla tsa linkho. E hlakola lipalesa tsa lipitsa ka pampiri e mongobo kapa thaole ea kichine. Sheba likhahla tsa canning.
- Khatello e ka pitsa linkho tsa ratatouille ka liponto tse 10 khatello bakeng sa metsotso e 30. Fetola khatello haeba u ka khaola sebakeng se phahameng .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 132 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 47 mg |
| Li-carbohydrate | 16 g |
| Fiber Fiber | 5 g |
| Liprotheine | 3 g |