Ena ke e 'ngoe ea li- casseroles tse ikokobelitseng tse etsang hore u hlokomele hore lijo tsa motšehare li ka kopana hantle le se ka sehatsetsing. Hase feela hore e na le pelo e ntle, empa e boetse e theko e tlaase 'me e ntle e etsa pele le ho futhumatsa pele e sebeletsa sejana, e phethehile ho bokella bosiu pele ebe e kenella ka ontong ha u fihla hae ka mor'a letsatsi le phathahaneng. Ho bata haholo meteo lijo tsa matšeliso .
Ha ho hlokahale hore u sebelise raese e ntšo ho hang, le hoja e etsa bakeng sa casserole e tsotehang. Ho nka nako e telele ho pheha ho feta raese e tšoeu , kahoo re rera ho etsa joalo. U ka boela ua sebelisa lijo-thollo tse ling mona, ho tloha farro ho ea ho harese ho ea quinoa -a pheha ka tsela e loketseng ho koahela litaelo.
Seo U tla se Hloka
- 1 kopi e entsoeng ka onion
- 1 tablespoon minced konofolo
- Likotlolo tse 3 tse khabisitsoeng k'habeche
- 1 kopi e le 'ngoe ea pere ea perela
- 1 3/4 senoelo sa metsi
- 1/2 senoelo Paralyse ea Italy (ea khaotsoeng)
- Likopi tse 2, tomate mongobo
- 1 (pakete ea 13-ounce) turkey
- kielbasa (sliced)
- 1 kopi e shredded mefuta ea mefuta ea Mexico (kapa cheddar)
Kamoo U ka e Etsang
- Preheat ontong ho fihlela ho 350 ° F. Ho khanya habonolo ka sejana sa 11 x 9-inch oval kapa seaparo se pota-potileng.
- Ka skillet e kholo, salisa eiee le konofolo ka mocheso o mofuthu ka metsotso e 5, kapa ho fihlela liiee li nolofatsa. Kenya k'habeche 'me u e sebelise ka metsotso e meng e 5, ho fihlela k'habeche e qala. Eketsa raese le metsi, hlohlelletsa, koahela, 'me u tlise semmer. Fokotsa mocheso hanyenyane, 'me u tsoele pele ho omisa metsotso e 40 ho isa ho e 45, kapa ho latela litaelo tsa liphutheloana.
- Etsa raese e phehiloeng le k'habeche ka sekotlolo se kopanyang, 'me u kenye parsley le kielbasa. Qetella ho kopanya, ebe oe fetola ka seteng se lokisitsoeng sa ho baka. Fafatsa le chisi, ebe u tšela metsotso e 20 ho isa ho e 25, ho fihlela ntho eohle e chesa, 'me cheese e qhibiliha. Sebeletsa chesang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 451 |
| Total Fat | 25 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 66 mg |
| Sodium | 797 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 4 g |
| Liprotheine | 17 g |