Veine e bitsoang gratin ke sejana se monate le se ratoang haholo. E etsa sejana se seholo se sebetsang hantle le lijana tse ngata tsa nama le litlhapi . Ebe u ja karolo e kholoanyane 'me u na le tsela e kholo ea lijo tsa motšehare kapa lijo tsa motšehare, eketsa bohobe bo lekaneng ka lehlakoreng mme u na le sejana sa ho tlatsa.
Ntho e nyenyane ka ho fetisisa ea motsoako oa sephiri, likhoho tsa tlhaho, e batla e sa bonahale e patiloeng ka har'a motsoako le limela tse tala, empa e fa sejana se rarahane haholo. Haeba u ntse u sebeletsa sejana sena bakeng sa meroho, joale tlohela tlhaho ea likhoho.
Seo U tla se Hloka
- 1 e nyenyane eiee, khabeloa chopped
- 1 tablespoon oli ea mohloaare
- Dipole tse 2
- phofo e nang le morero
- 3/4 teaspoon letsoai
- 1/4 teaspoon fatše pepere e ntšo
- 1/2 teaspoon
- likhoho tsa tlhaho
- Likotlolo tse 1 1/2 lebese kaofela
- 1 broccoli ea limilione tse likete
- Likotlolo tse 2 tse khethiloeng sa spinach lekhasi
- 1 zucchini tse likete, tse khethiloe
- Lik'hilograma tse 1/2 tse khabisitsoeng ka Cantal Cheese (mokhathala oa cheddar)
- 3 tablespoons botoro, melted
- 1 senoelo breadcrumbs
- 1/4 senoelo sa Parmesan chisi
Kamoo U ka e Etsang
- Preheat ontong ho 375 F le botoro sejana se seholo sa gratin.
- Ka bonolo salisa onion oli ea mohloaare ka metsotso e mehlano ka seaplane sekoahelo beha ka holimo mocheso. Fafatsa phofo ka eiee 'me u tsoele pele ho tlosa motsoako metsotsoana e 30. Eketsa letsoai, pepere, khoho ea likhoho, le lebese ho pan 'me u tsoele pele metsotso e 3 ho isa ho e 5 ho fihlela mongobo o phahama.
- Hlohlelletsa li-broccoli tse lokiselitsoeng, spinach, zucchini, le chisi ka har'a mongobo, tlisa motsoako hore o se ke oa emisa, ebe o se fetisetsa ho sejana sa gratin. Khothaletsa botoro bo qhibilihisitsoeng, likompo tsa bohobe, le 1/4 senoelo sa Parmesan, mme u fafatse li-breadcrumbs holim'a gratin.
- Bake gratin ea broccoli ka ontong ea preheated ka metsotso e 30 ho isa ho e 40, ho fihlela ho chesa le ho phatloha, meroho ea eona e bonolo, 'me likotla tsa bohobe li fetohile tse sootho tsa khauta.
Mekhoa e meng
Mekhoa e metle ea sena e bolela hore o ka tlosa meroho hore e lumellane le tatso ea hau, nako ea selemo kapa pocketbook. Khelo ena e itšetlehile ka meroho e tala, empa ha ho na lebaka la hore u se ke ua eketsa li-mushroom tse fokolang, kapa ua li phahamisa ka likhae tse 'maloa tsa langa le le leng.
Cheese tlhahisong ena ea khale ke Cantal. Cantal e na le tatso e ikhethang haholo e sebetsang hantle le meroho. O ka tlosa cheese bakeng sa lithahasello tsa hau, cheese ea pōli kapa cheese e bulusehileng e boetse e sebetsa hantle.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 326 |
| Total Fat | 18 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 42 mg |
| Sodium | 526 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 4 g |
| Liprotheine | 14 g |