Kakaretso ena e entsoeng ka liseksi e bitsa raese e le ntho e ka sehloohong. Mofuta ofe kapa ofe oa raese o ka sebetsa kapa o ka sebelisa quinoa haeba u khetha. Tšoara ka hloko ho boloka ho kenya lintho ka squash.
Seo U tla se Hloka
- 6 bohareng ba zucchini
- Likopi tse peli (475 mL) raese e phehiloeng kapa
- Quinoa
- 1 senoelo (240 mL) gouda chisi (shredded)
- 1 tomate e bohareng (e lengoang le e khabehileng)
- 3 tablespoons (45 mL) botoro (unsalted le melted)
- 1 clove garlic (minced)
- 1 teaspoon (5 mL) omisitsoeng marjoram
Kamoo U ka e Etsang
1. Khaola li-zucchini ka bolelele 'me u fokotse nama' me u lahle. Khetla e lokela ho ba karolo ea 1/4 cm. Kopanya lihlahisoa tse setseng, ntle le chisi, ka sekotlolo sa boipheliso.
2. Preheat grill bakeng sa mocheso o mofuthu. Ha grill e futhumala, fetisetsa 1/4 senoelo sa motsoako oa raese ka likhetla tsa zucchini. Top top zucchini e tletseng le cheese. Kenya holim'a lehare le nang le oli e nang le oli e ngata 'me u lumelle ho pheha metsotso e 10, Ha zucchini e le bonolo' me chisi e qhibiliha, tlosa mocheso le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 180 |
| Total Fat | 10 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 27 mg |
| Sodium | 199 mg |
| Li-carbohydrate | 16 g |
| Fiber Fiber | 1 g |
| Liprotheine | 7 g |