Li-sunchokes (aka. Jerusalem artichokes) ke tubers tsa soneblomo. Lijoana tsena tse nyenyane, tse sootho li monate li qhibililoe, li tšeloa ebile li phehoa ka casserole tse nang le chisi. U ka li kopanya le meroho e meng (e ntle haholo ka litapole), sebelisa leha e le efe ea chisi eo ue ratang, kapa u ekelle litlama tse khethiloeng bakeng sa litlolo tse fapaneng.
Le hoja li-gratins tse ling li apehile, li-sunchokes li rua molemo ho metsi a mang a mangata. U ka sebelisa moro ( Monokotšoai oa Moto oa Khoho ke khetho e ntle), tranelate, halofo le halofo, kapa motsoako oa tsona.
Seo U tla se Hloka
- 2 lik'hilograma tse ngata (Jerusalem artichokes)
- 2 tablespoons botoro bakeng sa pan (kapa oli)
- Letsoai le letle la letsoai, pepere e ncha e mongobo, e ncha ea grated nutmeg ho latsoa
- 1 senoelo sa moro (kapa tranelate, halofo le halofo, kapa motsoako o mong)
- 1/2 ho ea 1 kopi e shredded Parmesan (kapa tse ling tse thata, grate chisi)
Kamoo U ka e Etsang
- Preheat oven ho 375 ° F. Hlakola 'me u se ke ua khaotsa ho senya.
- Khaola li-sunchokes esita le liphaephe tse 1/4-inch.
- Pente ea 2-quart casserole kapa oli e lekanang ea ho baka. Beha ka ho lekaneng lisebelisoa tsa 'pan ho etsa sebaka se tiileng. Li silafatse ka letsoai le pepere. Etsa karolo ea bobeli ebe u fafatsa letsoai, pepere le nutmeg. O ka eketsa ho fafatsa chisi sebakeng sena sa leraba hape haeba u rata. Lula u beha likhahla le ho fafatsa, u eketsa nutmeg ho tse ling tse ling feela.
- Ha likarolo tsohle tsa sunchoke li le sejana, tšela moro kapa tranelate holim'a letsatsi, 'me u fafatsoe ka letsoai, pepere, li-nut, le chisi. Koahela pan ka aluminium foil le ho chesa ho fihlela gratin e le bonolo ha e hlajoa ka fereko, hoo e ka bang metsotso e 40. Koahela 'me u chese ho fihlela ho soeufala le ho phatloloha, e leng metsotso e 20 kapa ho joalo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 555 |
| Total Fat | 39 g |
| Fat Satated | 20 g |
| Fat Unsaturated | 13 g |
| Cholesterol | 198 mg |
| Sodium | 389 mg |
| Li-carbohydrate | 2 g |
| Fiber Fiber | 0 g |
| Liprotheine | 48 g |