Sefate sena sa li-eggplant se pentiloeng ke mefuta e monate ho feta likhahla tse boima haholo tsa eggplant. Hoa tšoana le ho monate ho li-eggplant Parmesan, empa ka mohoho oa khomo ho tlatsa.
Nōka ea khomo e ratoa ka konofolo le litamati. Mozzarella chisi e tlōla sefate sa limela. Sebelisa li-eggplant tse nyenyane bakeng sa boholo ba batho ba sebeletsang.
Seo U tla se Hloka
- 1 eggplant e kholo (hoo e ka bang lik'hilograma tse 2)
- 3 tablespoons oli ea limela
- Khomo ea likhomo e le 1
- 2 cloves konofolo (minced)
- 1 e ka etsang (hoo e batlang e le li-ounces tse 15)
- 1 e ka hlahisa tamati ea tamati (6)
- 1 teaspoon letsoai
- 1/4 pepere ea pepere
- Likotlolo tse 1 1/2 tse ncha bohobe bo bonolo bo bobebe crumbs (hoo e ka bang likarolo tse 3)
- 1/4 senoelo grated Parmesan chisi
- Mozzarella chisi, likhao tse ka bang 3 kapa 4 kapa senoelo se le seng se khabisitsoeng
Kamoo U ka e Etsang
- Hala sekepe ho 350 F (180 C / Khase 4).
- Tsela e qetella e tsoa ho li-eggplant le halofo ea bolelele. E tsoa ka har'a seporo sa eggplant, e siea sekhetla se tiileng sa ho roala. Beha likhetla ka har'a pitsa ea ho baka ebe o beha ka thōko. Etsa lero la eggplant u le tlose likhetleng.
- Hala oli ea meroho ka skillet e kholo holim'a mocheso o mofuthu. Kenya li-eggplant tse boloketsoeng 'me u leqe ho fihlela o le bonolo. Tlosa ka khaba e slotted ho lithaole tsa pampiri ho tlosoa.
- Eketsa nama ea nama ea khomo e holimo; pheha ha u ntse u robeha. Eketsa konofolo ho skillet mme u phalle ka metsotso e ka bang 1 nako e telele. Hlohlelletsa litamati, tamati ea tamati, letsoai le pepere. Ema, e tsosang khafetsa, ka metsotso e ka bang 15.
- Eketsa li-crumbs tsa bohobe, cheese ea Parmesan. le eggplant ho motsoako oa sauce le ho hlohlelletsa ho kopanya.
- Spoon motsoako oa sauce ka likhekhe tsa eggplant.
- Khaola likaroloana tsa mozzarella li-triangles 'me u hlophise ka holimo ho halves ea li-eggplant, kapa holimo ho li-eggplant tse nang le mozzarella chisi.
- Setlolo se entsoeng ka li-parmesan sa bohobe se omeletsoeng ka lihora tse ka bang 25.
- Ho sebeletsa, beha li-halves tsa eggplant libetheng tse ling tsa linaoa tse tala tse phehiloeng kapa tsa spaghetti. Ho sebeletsa se-eggplant e entsoeng ka holimo ka letsoho la marinara le chesitsoeng le spaghetti e phehiloeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 500 |
| Total Fat | 21 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 80 mg |
| Sodium | 432 mg |
| Li-carbohydrate | 45 g |
| Fiber Fiber | 8 g |
| Liprotheine | 34 g |