Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 158
Letlalo - 9g
Carbs - 14g
Protheine - 3g
Kakaretso Nako ea 25 metsotso
Lokisetsa metsotso e 15 , Cook 10 mets
Litšebeletso 5
Sopho ena ea mokopu e monate ebile e tšelisa, empa e boetse e na le linoko tse lekaneng ho thahasellisa. Ke phepo e ntle ho feta li-bisk tsa mokopu tseo u ka li fumanang-ho e-na le li-cream tse ngata, phetolelo ena e sebelisa halofo le halofo, ho fokotsa mafura le lik'halori. 'Me le hoja chelete e nyenyane feela e bitsoa, recipe e boetse e nkela tsoekere e hloekileng e hloekileng ka monate oa tlhaho, o kang stevia. Ka tsela ena, o ka fumana melemo eohle ea phepo ea mokopu ntle le molato oohle.
Lijo
- 1 tablespoon oli kapa oli ea meroho
- 1 eiee e nyenyane, e lesotsoe
- 2 cloves konofolo, e qhibililoe kapa e hatelloa
- 1 tablespoon grated ginger e ncha
- 1 tablespoon fat coriander peo
- 1 teaspoon fatše sinamone
- 1/4 teaspoon mobu nutmeg
- Phula ea pepere ea cayenne
- 1/2 senoelo se omileng veine e tšoeu
- 1 (15 ho ea ho 16-ounce) e ka
- Mokopu (o sa tlatseng majoe a mokopu)
- Likotlolo tse peli tsa khoho kapa meroho (e ka sebelisa bouillion)
- 1 senoelo halofo le halofo
Litokisetso
- Ka pitsa e kholo (pitsa e 2-quart e sebetsang hantle), futhumatsa oli ebe e qeta eiee ho fihlela e le bonolo.
- Eketsa konofolo le ginger mme u phehele metsotsoana e meng e 30, ebe u eketsa linoko mme u phehele metsotsoana e meng e 30 kapa joalo (ho fihlela monko o monate, empa u sa lumella linoko hore li chese).
- Eketsa veine, 'me u hlohlelletse metsotso e meng. Tlosa mocheso.
- Kenya mokopu le 1 kopi ea moro. Puree e nang le thupa e kopantsoeng, kapa e emeng blender kapa processor food. Ha sopho e ntse e boreleli, e chese ka pitseng le senoelo se setseng sa moro le halofo le halofo ho fihlela ho lla.
- Latsoang 'me u kenye chelete e nyane ea monate oa monate. Ho leka-lekanya litlolo- letsoai ha ho hlokahala le ho monate ha litlolo li bonahala li le thata haholo.
Lijo tsa Motsoako le Litlhahiso Tsa ho pheha
U ka noa habeli recipe ena habonolo ka ho sebelisa mokopu o moholo (29-ounce) oa mokopu. Haeba u tla sebelisa mokopu o mocha, mokopu oa tsoekere o molemohali. Beha mokopu holim'a sesepa sa ho baka ebe o o hlaba ka fereko ka makhetlo a 'maloa ho tlohela mouoane. E phehe ka oli ea 350 F ho fihlela e le bonolo-metsotso e 45 ho isa ho e 60 ho ea ka boholo ba mokopu. Arola, e-ba pholile 'me u ntše peo le makhasi. Tlosa nama ho sekotlolo le ho senya, kapa u sebelise blender kapa processor ea lijo ho fihlela puree ea mokopu e boreleli.
Kakaretso ena e boetse e sebetsa ho sebelisa squash butternut sebakeng sa mokopu. U ka chesa squash eohle e khaotsoeng ka halofo le peo e tlosoa, kapa u reke sethopo se nang le likotoana tse nang le likotoana ebe o kenya ka ho toba pitsa.
Haeba u batla hore sopho ena e be le sethapo se eketsehileng ho eona, eketsa sauce e nyenyane e chesang kapa e nyenyane ea ginger e tala e tala.
Mekhabiso e ntle e ne e kenyelletsa peo ea mokopu, li-bacon bits, kapa li-grated tsa Parmesan kapa tse chesang tsa Cheddar.