Lipalesa tse ngata tse lahliloeng li ratoa ke ba bang, 'me hangata li fumanoa li halikiloe ebile li kenngoa ka chisi. Haeba u sa ikutloe u le motlotlo ka ho lekaneng hore u hlokomele ka botlalo thunthung e 'ngoe le e' ngoe e nyenyane le seaparo se seholo, u se ke ua e qeta le ho e potlakela, ho na le tsela e bonolo ea ho thabela monate ona oa selemo. Li kopane le li-mushroom tse nang le lefatše le motsoalle oa tsona oa hlooho ea khomo, chisi, lithunthung tsa squash li khanyang.
Ha u lokisetsa lithunthung tsa hao, tlosa li-stems 'me u tlose li-stamens ka matsoho a hao kapa thipa ea ho bapala, ka hloko ho tlosa likarolo tse nyenyane ka hohle kamoo ho ka khonehang. Ke ile ka reka lipalesa tsa squash ho tloha setulong sa lihoai tsa moo, empa ka linako tse ling li ka fumanoa ho batho ba ikhethang.
Sebeletsa quesadillas ka tsela e nepahetseng kapa e nang le crema le sauce e chesang. Salade e Tsoehileng ea Majoe kapa Salad ea Mexico ea Cactus e etsa lijo tse feletseng.
Seo U tla se Hloka
- 2 tablespoons oli ea canola (kapa oli e nkiloeng)
- 1/2 eiee e mosehla (e hlahisitsoeng)
- 2 garlic cloves (minced)
- 1 senoelo li-mushroom (ka ho khetheha li-cremini, tse teteaneng)
- Lipalesa tse 1 tsa squash (lipalesa tse ka bang 15, stems le stamens li tlosoa, hoo e ka bang li khethiloeng)
- Letlalo la letsoai le pepere (ho latsoa)
- 4 phofo e sephara ea tortula
- 1 senoelo sa Oaxaca chisi (shredded)
Kamoo U ka e Etsang
- Kenya tepo ea 1 ea oli ea canola kapa e entsoeng ka letsoho ho skillet e khōlō le mocheso holim'a mocheso o mofuthu.
- Kenya onion le konofolo mme u tsoe ka metsotso e 2. Eketsa li-mushroom mme u leke ka metsotso e meng e 2. Eketsa lithunthung tsa squash le nako ka letsoai le pepere. Sauté ka metsotso e 5 kapa ho fihlela boholo ba metsi a phehile. Beha ka thōko.
- Hlatsoa 'me u hlakole pan le mocheso holim'a bohareng-mocheso o phahameng.
- Hlapa ka lehlakoreng le leng la tortilla ka oli 'me u phehe, lehlakoreng la oli, ka metsotso e le' meli ha u ntse u senya lehlakoreng le leng ka oli. Flip le holimo halofo ea tortilla le 1/8 senoelo sa chisi, joale 1/4 ea li-mushroom le thunthung, e lateloa ke 1/8 senoelo sa chisi.
- Fintse halofo 'me u phehele metsotso e meraro ka lehlakoreng le leng kapa ho fihlela ho hlajoa hantle' me cheese e qhibiliha. Pheta ka li-tortilla tse setseng le ho tlatsa.
Liphetoho:
- Haeba u se na lehlohonolo ho fumana lithunthung tsa squash, tlosa lithunthung ka li-zucchini tse nyenyane tse nang le diced. Tsucchinis e nyenyane, e tiileng e sebetsa hantle.
- Haeba u sa fumane Oaxaca chisi, sebelisa Monterey Jack ho e-na le hoo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 2272 |
| Total Fat | 101 g |
| Fat Satated | 39 g |
| Fat Unsaturated | 36 g |
| Cholesterol | 124 mg |
| Sodium | 4,395 mg |
| Li-carbohydrate | 268 g |
| Fiber Fiber | 23 g |
| Liprotheine | 78 g |