Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 261
Letlalo - 15g
Carbs - 10g
Protheine - 23g
Kakaretso ea metsotso e 55
Qetella metsotso e 25 , Cook metsotso e 30
Litšebeletso 6
Liketsoana tsena tsa li-squash tsa lehlabuleng li u fa tatso le khotsofalo ea lijo tsa setaliana tse majabajaba ntle le lik'habohaedreite tse boima tse atisang ho amana le lijo tsena. Tatso e sa tloaelehang ea squash ea lehlabula e etsa hore e be e loketseng sejana; ha e hlōle litlama tse nkhang hamonate 'me e etsa lijo tse monate tsa FODMAP.
Lijo
- 1 tablespoon oli ea mohloaare
- 1 senoelo se tšositsoeng sepelepele
- 1 lik'hilograma tse sekete tsa khomo
- 3 likhaseli tse lekaneng tsa lehlabula (lik'hilograma tse 2)
- Li-teaspoon tse 2 tsa lijo tsa Italy
- 2 tablespoons tse hahiloeng basil e ncha
- ¼ teaspoon letsoai
- ½ teaspoon pepere e ncha e mongobo
- ¾ senoelo se sithabetseng tamati
- 1 senoelo se khabisitsoeng mozzarella chisi
Litokisetso
- Preheat ovine ho 350F le grease baking sheet.
- Ka skillet e khōlō, oli ea mohloaare ea mocheso ka mocheso o mofuthu. Ha e ntse e thomisa le e nkhang hamonate, eketsa pelepele e khethiloeng ebe e etsoa ka metsotso e 5. Eketsa nama ea nama ea likhomo, roba nama ka spatula, 'me u tsoele pele ho pheha metsotso e meng e 10.
- Fokotsa lipheletsong tsa li-squashes ebe u khaola e 'ngoe le e' ngoe ka halofo ka bolelele. Ha u sebelisa khaba e nyane kapa e nang le melon, hlahisa peō le nama ea squash, u siea likhetla ka hoo e ka bang ½-cm. Beha mahlakore a squash ka mahlakoreng a sethopo se phehiloeng mme o behe ka thōko.
- Tlosa mafura a nama. Beha skillet morao o chesang 'me u hlohlelletse lijo tsa Italy, basil, letsoai, pepere le tamati e sithabetseng. Lumella ho emisa ha ho senoloa mocheso o mofuthu ka metsotso e meraro.
- Ho sebelisa khaba, ka mokhoa o ts'oanang le aba motsoako oa nama ka likhetla tsa squash. Boha ka metsotso e 15 mohahong oa bohareng oa ontong. Etsa lihlahisoa tsa li-squashded ka holim'a likepe tsa squash ebe u khutlela ka ontong ho fihlela squash e le fereko e bonolo 'me cheese e qhibilihisoa metsotso e 12 ho isa ho e 15. Sebeletsa mofuthu.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Half teaspoon ea basil e omisitsoeng e ka sebelisoa sebakeng sa basil e ncha.
Litlhahiso tsa ho pheha le ho sebeletsa
Haeba ho khoneha, khetha li-squashes ka libopeho tse ngata, tse leng bonolo ho sebetsa le recipe ena ho feta nako e telele e nyenyane.
Ka bomalimabe, baetsi ha ba etse likaneana tse nyenyane tsa tomate kapa langa le le lej puree, mme tomate mongobo hangata o na le eiee le konofolo. Hlakola litamati tse setseng tse setseng ka mor'a ho lekanya tse ling tse kholo ho li sebelisa ka sauce kapa sopho ka letsatsi le tlang.
Kapa, pure e nyenyane ea tamati e entsoeng ka majoe ka blender ho e sebelisa kerekeng ena.
Hangata lijo tsa Italy li hangata ha li na eiee kapa konofolo, empa bala lenane la lisebelisoa feela. Kapa e nkang sebaka sa 1/2 teaspoon e 'ngoe le e' ngoe e omisitse thyme, rosemary, oregano, le basil.
U se ke ua tšollela mafura a chesang ka sekoting sa hau, kaha o tla koala metsi.
Ho e-na le hoo, e tšollele ka har'a sesebelisoa se lahloang 'me u kene ka har'a litšila tsa hau ka mor'a hore e thata.