Sesole se pentiloeng sepinche

Sipinachine ena e monate kamehla e rata. E entsoe ka mongobo o mosoeu o mosoeu - botoro, phofo, lebese le spinach e leqhoa. Haeba u rata ho hloekisa, sebelisa sipinake e hloekisitsoeng e hloekileng, e phehiloeng ho fihlela e omeletse.

Ke rata setho sa nutmeg, empa seo se ka sala. Ikutloe u lokolohile ho pata setupo kapa tse peli tsa minced shallots pele u phaella ka phofo, kapa u eketsa li-mushroom tse sauteed ho sauce.

Seo U tla se Hloka

• Mokotla o le 1 kapa mabokose a mabeli (li-ounces tse 16 ho isa ho tse 24) spinach e batang
• 3 tablespoons botoro
• 3 tablespoons
• phofo e nang le morero
• 1 senoelo lebese kaofela kapa
• halofo le halofo
• Letsoai la koshe le pepere e ncha e mongobo, ho latsoa
• Dash kapa grating ea nutmeg

Kamoo U ka e Etsang

1. Pheha sipinake joalokaha e laetsoe; kha metsi hantle. Tlanya mongobo o feteletseng haholo kamoo ho ka khonehang. Beha ka thōko.
2. Qhibiliha botoro ka saupe ho feta seaplane-mocheso o tlaase.
3. Koahela ka phofo ho fihlela e boreleli. Tsoela pele u pheha metsotso e 2 ho isa ho e 3, u susumetsa kamehla.
4. Butle-butle eketsa lebese le pheha, susumetsang maikutlo, ho fihlela thickened. Kenya spinach. Sepinche se mongobo se tla fokotsa mongobo o mosoeu, empa o ka eketsa lebese kapa tranelate haeba e sa ntse e bonahala e teteaneng haholo.

1. Fokotsa mocheso ho tlase ebe o pheha ho fihlela o chesa; susumetsang maikutlo kamehla.
2. Nako le letsoai, pepere le nutmeg, ho latsoa.

E sebeletsa 4.

Litlhahiso le Phapang

• Saute 2 tablespoons ea minced shallots kapa onion ka botoro pele eketsa phofo.
• Sebeletsa sesepa se khabisitsoeng ka sekotlolo sa ho sebeletsa le holimo ka cheese e ncha e entsoeng ka majoe kapa e khabisitsoeng.
• Kenya li-ounces tse 2 ho isa ho tse 4 tsa cheddar cheese e chesitsoeng ho ea motsoako oa sauce. Hlohlelletsa ho fihlela u qhibilihisoa ebe o eketsa spinach.
• Sebelisa halofo ea tranelate - e khanyang, e boima, kapa halofo le halofo - mokokotlong oa sauce e ruileng.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	229
Total Fat	14 g
Fat Satated	7 g
Fat Unsaturated	5 g
Cholesterol	29 mg
Sodium	504 mg
Li-carbohydrate	21 g
Fiber Fiber	3 g
Liprotheine	6 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)