Li-eggplant tse halikiloeng ka spaghetti sa konofolo

Re ne re sa rate li-eggplant, empa ka botsofali re ile ra qala ho li rata.

Eggplant e na le 22 kcal (90 kJ) feela ka 100 g, hape e na le potasiamo. Liminerale ena e laola khatello ea mali 'me e tšehetsa tšebetso ea mesifa. Ho ja tekanyo e ngata ea potasiamo, hammoho le khaello ea magnesium e ka ba sesosa sa lefu la pelo. Re tlisa tlhokomelong ea hau risepe e khahlisang ka spaghetti e monate!

Lithako

• Li-eggplants tse peli tse kholo;
• Ligrama tse 30 tsa pistachios e peeled (unsalted);
• Ligrama tse 20 tsa linate tsa phaene;
• Ligrama tse 400 tsa nama ea khomo ea lefatše (Bio);
• Eiee e bohareng;
• Li-clove tse 5 tsa konofolo;
• Mabolo a 2 a mozzarella;
• erythritol ho latsoa;
• Likhalase tse peli tsa yogurt (ligrama tse ling le tse ling tse 250);
• oli ea kokonate bakeng sa ho halika;
• Thispone e 1 ea paprika (e monate);
• letsoai le pepere ho latsoa.

Lisebelisoa tsa li-servings tse 2. Ho tla nka metsotso e 10 ho itokisetsa, nako ea ho pheha ke metsotso e 20.

Boleng ba matla

Litaba tsa khalori li baloa ka ligrama tse 100 tsa sehlahisoa se felileng.

Ho pheha

1.

Preheat ontong ho isa ho likhato tse 180 ka mekhoa ea convection.

2.

Khaola li-eggplant likarolo tse peli 'me u ntše makhasi ka khaba. "Likepeng" ho lokela hore ho be le sebaka se lekaneng bakeng sa ho otla ka nama e halikiloeng le meroho.

3.

Ebola onion ebe u e kopanya ka li-cubes tse nyane. Hape, khetha li-clove tse peli tsa konofolo. Behella ka thoko.

4.

Tlosa mozzarella ka har'a sephutheloana ebe u e khetha.

5.

Nka pane e nyane ea ho halika le ho chesa ka mocheso o bohareng. Sauté li-pistachios le lithollo tsa kedare. (Roast e potlakileng)

6.

Fafatsa nama e halikiloeng ka oli e nyane ea kokonate ka pane e bohareng. Kenya lieie le konofolo le Fry metsotso e mengata. Ebe u eketsa linate tse halikiloeng ka nama e halikiloeng le ho natsuoa hantle ka letsoai, pepere le phofo ea paprika.

7.

Tlatsa li-halplant tsa li-eggplant tse lokisitsoeng ka motsoako ebe o beha likotoana tsa mozzarella holimo.

8.

Kenya li-eggplant ka ontong metsotso e 15.

9.

Ha liketsoana li ntse li pheha, lokisa salate. Ka khaba kapa u cheke likharale tse 3 tsa konofolo ebe u li kopanya le yoghur le erythritol.