Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 74
Letlalo - 5g
Carbs - 4g
Protheine - 4g
Kakaretso ea metsotso e 60
Qetella metsotso e 20 , Cook metsotso e 40
Litšebeletso 8
Li-casseroles tsa meroho ke tsela e ntle ea ho thabela lihlahisoa tse ncha tsa 'marakeng oa lihoai kapa ho sebelisa lijalo tse ngata. Empa li ka boela tsa jaroa ka tranelate le chisi tse etsang sejana se boima le se phahameng haholo.
E le hore mokhoa ona oa zucchini casserole o phele hantle, ho e-na le ho eketsa tranelate ho le mongobo o ntlafatsoa le litamati, eieee, konofolo le litlama. Joale li-zucchini li na le karoloana ea chisi. U ka hlokomela hore ha ho na li-breadcrumbs, tse thusang ho fokotsa lik'halori. E le ho lefella mosebetsing oa ho pata metsi a mangata meroho nakong ea ho pheha, recipe ena e hloka ho qala casserole mocheso o phahameng ho o omisa hanyenyane, ebe o phaella ka holimo ho cheese ea ho qetela ( ho seng joalo e ba sootho haholo kapa e ka chesa hape).
Kichope ea casserole ea zucchini e sebetsa hantle le mofuta leha e le ofe oa likhase tsa zucchini kapa tse tala tsa lehlabula, ho kopanyelletsa le motsoako oa squashes.
Lijo
- 1 tablespoon oli ea mohloaare
- 1/3 eiee ea kopi (e qhibililoe, hoo e ka bang 1/2 ea eiee e bohareng)
- 3 cloves konofolo (e entsoeng)
- 3/4, tomate ea limilione (e ncha kapa e ka makotikoting-e ka etsang li-1-k'hilograma ea tamati e feletseng, e tšolotsoeng)
- 1 teaspoon litlama tsa Italy (kapa oregano)
- Letsoai le pepere
- 1 zucchini tse limilione (hoo e batlang e le 2 seaplane)
- 1 kopi ea Motsoako oa Cheese ea Italy (grated, e phuthetsoe, kapa motsoako oa hao o akarelletsang mozzarella, Parmesan, le provolone)
Litokisetso
- Hape ho chesa ho fihlela ho 400 F.
- Hala oli ea mohloaare ka sekotlolo se ka hare. Etsa oiee oli ka metsotso e 2 ho ea ho e 3, ebe u kenya konofolo mme u phehele metsotso e meng e 30 ho isa ho e 60, ho fihlela konofolo e monko o monate.
- Khaola tomate ka likotoana tse 3 ho isa ho tse hlano ebe o eketsa oli, hammoho le litlama, letsoai le pepere.
- Pheha holim'a mocheso o mofuthu ho fihlela mokelikeli o se o fetile (empa o sa omele), o tsosang ka linako tse ling-o lokela ho fela ntle le hoo e ka bang 1 kopi ea motsoako. Sena se lokela ho nka metsotso e 5 ho ea ho e 10.
- Khabareng, khaola zucchini ka likarolo tse ka bang 1/4 cm. Tsena li ka ba li-round slices, kapa ka bolelele. Nka litepa tse kholo ka ho fetisisa 'me u tsamaee ka tlaase ho pan ea 9x9-inch kapa 8x8-inch pan, kapa pan e pota-pota e lekanang le eona.
- Halalelang hoo e ka bang 1/4 ea tamati holim'a zucchini (u se ke ua leka ho jala soly; e ke ke ea sebetsa), e lateloa ke 1/4 senoelo sa chisi.
- Tsoela pele ho kenya moriana, zucchini le chisi. E lokela ho hlaha likarolong tse 4, empa haeba e etsa 3 feela, leka feela ho arola lintho ka mokhoa o ts'oanang. U se ke ua beha lesela la ho qetela la cheese leha ho le joalo.
- Bake ka metsotso e 20. Holimo le tse ling kaofela tsa chisi, le ho theola mocheso ho 375F. Ho noa ka metsotso e ka bang 20, kapa ho fihlela cheese e le e sootho.
Lijo tsa Motsoako le Litlhahiso Tsa ho pheha
Haeba o batla ho fokotsa mafura le ho feta, o nkela cheese e fokolang mafura kapa e sa mafura. Hopola feela hore ha u tlosa mafura, u boetse u fokotsa li-cheeses 'ho qhibiliha-bokhoni.