Sena se fetohile recipe ho ea ho ntlo ea ka; ho nka metsotso e seng mekae feela ea nako ea pele, mme e ka ba metsotso e ka bang 30 ka ontong, kahoo e loketse ho ja lijo tsa motšehare, lijo tsa motšehare kapa lijo tsa mantsiboea. Ikutloe u lokolohile ho eketsa meroho e meng ea khetho ea hau, 'me u sebelise eng kapa eng eo ue ratang ka lero la lebese . Bakeng sa quiche ka setšoantšong, ke sebelisitse ho latela Cheddar ea Latela Pelo ea Hao ea Moea.
Seo U tla se Hloka
- Mahe a maholo a mahlano
- 1/2 tsp. pepere e ntšo (e ncha fatše)
- 1/4 tsp. letsoai
- 1/4 tsp. phofo ea garlic
- 1 lik'hilogramu tse 1/2 lebese la soy (lebese le sa hlahisoang ka letsoai kapa la almonde)
- 6 oz. li-cheese tse ling tse sa tšoaneng (tsa khetho ea hau, tse kang Latela Caladine ea Courdar ea Pelo ea Hao)
- Likopi tse 2 lesapo la spinach (le hloekileng, stems e tlosoa)
Kamoo U ka e Etsang
- Preheat oven ho 350 F.
- Ka har'a sekotlolo se seholo sa ho kopanya, whisk mahe ho fihlela mmala o mosehla. Kenya pepere e ncha e ncha, letsoai, phofo ea konofolo, lebese la soya, ho phunyeletsa ho fihlela ho kopane hantle. Beha ka thōko.
- Sebelisa menoana ea hau, e qeta halofo ea chisi e se nang lebese ho ea ka tlaase ho leqhoa la pie le 9, le koahelang bokahohle kamoo ho ka khonehang.
- Ho senya sejo se setseng sa lebese ka har'a motsoako oa mahe. Eketsa ka spinach, ho kopanya ho fihlela e arolelitsoe ka tsela e le 'ngoe,' me ka bonolo u tšollele motsoako ka pole ea pie.
- Bake ka metsotso e 25-35, kapa ho fihlela ka holimo e le e sootho 'me setsi se phahame butle haholo empa se sa tsoe hantle.
- Lumella quiche hore e pholile metsotso e 15 pele e sebeletsa. Sebeletsa mofuthu.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 297 |
| Total Fat | 19 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 266 mg |
| Sodium | 541 mg |
| Li-carbohydrate | 11 g |
| Fiber Fiber | 2 g |
| Liprotheine | 21 g |