Ena e bonolo haholo ea limela tsa litapole tse entsoeng ka litapole tse nang le litapole, li-eiee tse tala, le li-parsley tse ncha tse nkiloeng ke litapole tsa litapole tseo lelapa lohle le ka li jang. Hape, ntle ho litapole, onion le konofolo, hape ke tsela e ntle ea ho otlolla moralo oa lijo tsa lelapa la hau. Leha ho le joalo, sopho ena e ka 'na ea e-ba molemo ka ho fetisisa e le lijo tsa motšehare tsa motšehare hammoho le salate e ncha e tala, hobane ha e le hantle e se lijo tse feletseng.
Ka cheese le li-eiee tse tala, sopho ena e ka 'na ea u hopotsa likobo tsa litapole tse pentiloeng. Ke sopho e tlaase ea sodium ho tloha ha letsoai feela le kenyelletsitsoeng ke ho latsoa qetellong, empa hlahloba metsoako ea meroho ea hau ha u shebeletse letsoai. Ho phaella moo, risepe ena ea meroho e boetse e se na gluten (hafeela u sebelisa moro oa meroho o sa nang le gluten).
Seo U tla se Hloka
- 2 tablespoons oli ea mohloaare
- 1/2 onion (e nyenyane e tšolotsoeng)
- 2 cloves konofolo (minced)
- Litapole tse peli (tse peeled le tse khethiloeng)
- Likopi tse 2 1/2 tsa meroho
- 1 leaf leaf
- Letsoai le pepere ho latsoa (letsoai leoatleng kapa letsoai la kosher kamehla le molemo ka ho fetisisa)
- 1/2 senoelo cheddar chisi (grated)
- Ho khabisa: Liiee tse 3 tse tala (tse teteaneng)
- Hloekisa: 1 tablespoon e entsoeng ka parsley e ncha
Kamoo U ka e Etsang
- Ka sopho e kholo ea sopho, salisa lieiee le konofolo oli ea mohloaare metsotso e 3 ho isa ho e 5, ho fihlela liiee li le bonolo. Kenya litapole tse khethiloeng ebe u qeta metsotso e seng mekae.
- Eketsa moro oa meroho , lekhasi la bay, le nako ka letsoai le pepere. Tlisa ho pheha, ebe u fokotsa ho khutsa butle. Koahela 'me u lumelle ho pheha, ka linako tse ling u susumetsa metsotso e 20 ho ea ho e 25, kapa ho fihlela litapole li le bonolo haholo.
- Tlosa ka hloko lekhasi la bay, 'me u fetise sopho e entsoeng ka blender kapa processor ea lijo (kapa u sebelise letsoho la qoeliso haeba u e-na le eona). Ho sebetsana ka li-batches ha ho hlokahala, ka hloko u sebetse motsoako oa litapole ho fihlela o boreleli le o mosesaane, kapa ho fihlela ho khethoa hoa (u ka 'na ua khetha li-chunks tse seng kae ho e-na le sopho e ntle-e ho uena).
- Latsoang le nako habobebe ka letsoai le pepere haeba ho hlokahala. Khutlisa sopho e entsoeng ka pitsa ebe u eketsa chisi. Hlahloba mocheso o tlaase ho fihlela cheese e qhibiliha.
- Bokella ka li-eiee tse tala le li-parsley tse hloekileng.
Tse ling tsa Recipes
Haeba u rata sopho ena, u ka 'na ua leka ho leka mokhoa ona oa sopho e entsoeng ka mafura le sopholiflower sopho , kapa sampula e' ngoe ho tsoa ho pokello ea li- recipe tsa meroho tse ratoang ka ho fetisisa . Haeba o batla ntho e itseng ho tlatsa ho hongata, leka bohobe le sopho ea harese kapa sopho ea lijo-thollo tsa meroho .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 393 |
| Total Fat | 17 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 30 mg |
| Sodium | 747 mg |
| Li-carbohydrate | 46 g |
| Fiber Fiber | 5 g |
| Liprotheine | 15 g |