Li-Fatayers li na le majoe a bochabela bo Hare Bochabela. Le hoja ka tloaelo ba tletse nama, phetolelo ea sipinake e tloaelehile empa hape e ka fumanoa e tletse cheese le za'atar. Hangata li nyenyane le tse tharo tse nang le sebopeho, li-pie tse nyenyane li na le lijo tse nang le monoana kapa li-appetizers. Ba boetse ba boloka hantle sehatsetsing se etsang hore ho be bonolo hore ba etelle pele le ho lokisetsa ho paka ka pikiniki kapa leetong la tsela.
Ho itšetlehile ka naha kapa sebaka sa Bochabela bo Hare moo li-fatayers li sebeletsoang teng, lebitso le ka 'na la e-ba le phapang. Li-bilan sabanegh ke kamoo liphetolelo tsa Lebanon tsa spinach li tsejoang hangata kateng le fatayer jebne ke lebitso le fuoang liphetolelo tsa chisi.
Sipinake fatayer e batla e hopotsa spagopita ea Segerike empa e na le likhetho tse seng kae tsa bohlokoa. Phetolelo ea Segerike e kenyelletsa lijo tsa cheese 'me hangata e phuthetsoe ka phollo ea phyllo. Lijo tseo tse peli li atisa ho tloaeleha Lijong tsa Bochabela Bo Hare empa hangata mafura a etsoa ka oli ea mohloaare e entsoeng ka lekhetlo la bobeli.
Leha ho le joalo, Bochabela bo Hare bo tumme ka likhahla tse ngata tsa libaka le tsa malapa lipapaling tsa khale. Kahoo ho tloaelehile ho fumana meroho e mengata, litlama le linoko tse sebelisoang ho tlatsa. Ka ho tšoanang, batho ba bang ba ba etsa ka phyllo kapa esita le tomoso hlama. Leha ho le joalo u khetha ho li etsa, li monate.
Seo U tla se Hloka
- Bakeng sa Lehlaka:
- 1 kopi ea phofo eohle
- 1/2 teaspoon letsoai
- 3 tablespoons meroho kapa oli ea canola
- 1/4 senoelo metsi
- Bakeng sa ho Tlatsa Sipinina:
- 1/2 lik'hilograma tse nang le spinach e hloekileng, tse khaotsoeng hantle
- E nyane
- onion, e peeled e khethiloe
- 3 tablespoons a hloekileng
- lero la lemone
- 2 di-teaspoon oli ea limela kapa oli ea canola
- 1/2 teaspoon letsoai
- 1/4 pepere ea pepere
- 1/4 senoelo sa walnuts, se qhibililoe
- 1/8 teaspoon fat sumac
Kamoo U ka e Etsang
E le ho etsa hlama, ka sekotlolo se sehareng, kopanya phofo le letsoai. Kenya oli ebe o qala ho khumama hlama. Hang ha oli e kenngoa, eketsa metsi a futhumetseng. Tsoela pele ho khumama ka hlama e otlolohileng.
Etsa hlama ka libolo tse peli tsa bophara. Koahela ka sekoahelo sa polasetiki ebe u beha ka thōko.
Preheat ovine ho likhato tse 425.
Hlatsoa sipinake mme u e sokele ka metsi a letsoai ha u ntse u roba meroho. Hlatsoa sipinashi mme omele ka hohle ka thaole ea pampiri.
U ka boela ua sebelisa salin spinner haeba u e-na le eona.
E le hore o tlatse, kopanya spinach e hlatsoitsoeng le e khethiloeng, onion e khethiloeng, lero la lemone, oli ea meroho kapa ea canola, letsoai, pepere e ntšo, li-walnuts tse khethiloeng le sumac ea fatše.
Ha u sebelisa pinana e hulang, roka bolo e 'ngoe le e' ngoe ka har'a selikalikoe se senyenyane le libaka tse ka bang 2 diaspoon tsa ho tlatsa bohareng ba e 'ngoe le e' ngoe. Koahela ho tlatsa ka hlama ka ho phahamisa lipheletsong tsa potoloho ho ea bohareng ebe o etsa sebopeho sa mongoana. Tlosa lipheletsong tse koetsoeng ka letsoho.
Boha ka metsotso e leshome le metso e 10 ho ea ho leshome ka oli e khabisoang, kapa e nang le pampiri e entsoeng ka letlalo, ho fihlela e le e putsoa ka khauta.
Lumella ho pholile ka metsotso e 5 pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 149 |
| Total Fat | 11 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 199 mg |
| Li-carbohydrate | 12 g |
| Fiber Fiber | 2 g |
| Liprotheine | 3 g |