Re rata li-casserole haholo, hobane li pheha ka potlako haholo, hoo e batlang e le hantle ebile li le tatso e ntle.
Casserole ea rona ea Mediterranean e kenyelletsa meroho e mengata e phetseng hantle, e nang le lik'habohaedreite tse ngata ebile e tletse hantle. Malebela bakeng sa batho ba jang meroho: o ka pheha habonolo mofuta oa meroho ntle le ho sebelisa nama e halikiloeng le ho eketsa palo ea meroho.
Lithako
- Li-eggplant tse 2;
- Litamati tse 4;
- Lieie tse 2;
- Li-4 tsa lierekisi;
- Mahe a 3;
- Ligrama tse 400 tsa nama e halikiloeng;
- Thispone e 1 ea oli ea mohloaare;
- Supuni e 1 ea thyme;
- Khaba e 1 ea sage;
- Khaba e le 1 ea rosemary;
- pepere ea cayenne;
- pepere e ntšo ea lefats'e;
- letsoai.
Lithako tsa Casserole li etselitsoe li-servings tse peli kapa tse 3.
Boleng ba matla
Litaba tsa khalori li baloa ka ligrama tse 100 tsa sehlahisoa se felileng.
| Kcal | kj | Lik'habohaedreite | Mafura | Li-squirrel |
| 94,6 | 395 | 4,7 g | 5.6 g | 6.5 g |
Ho pheha
1.
Preheat ontong ho isa ho li-degrees tsa 200 ka holimo mocheso o ka tlase / tlaase. Hlatsoa li-eggplant le tamati ka botlalo ka tlas'a metsi a batang. Tlosa stalk ho tloha li-eggplant tse peli ebe u khaola li-eggplant tse le 'ngoe ka mekoloko. Khaola li-eggplant tsa bobeli ka li-cubes.
2.
Khaola tamati kahare ebe o tlosa peo. Ebe u khaola makhapetla a tamati ka likoto. Ebola lieiee le li-clove tsa konofolo ebe u li khaola ka li-cubes.
3.
Nka pan e se nang lithupa 'me u fafatse likhechana tsa mahe ka mahlakoreng ka bobeli ho fihlela li le bonolo' me li bontša matšoao a ho fofa.
Tšela likhaba ka poleiti ebe u li behella ka thoko. Fafatsa li-eggplant ka paneng e le 'ngoe. Kenya linoko tsa tamati le litlama ebe u pheha ntho e ngoe le e ngoe hammoho ka metsotso e mengata, ebe u tšela meroho.
4.
Sauté nama e halikiloeng ka skillet e kholo e nang le oli ea mohloaare. E otle ka spatula ho e etsa hore e crumbly le ho feta. Kenya li-onion le konofolo le souté ho fihlela translucent. Ebe o tlosa pane ho tloha setofo mme o tlohelle e pholile hanyane.
Lisebelisoa tsohle li lokela ho halikisoa pele li baka.
5.
Tšela mekoloko ea li-eggplant ka sekotlolong sa ho baka.
Kopanya meroho e setseng le nama e halikiloeng ka sejaneng kapa sejana se seholo. Arola mahe ka sekotlolo se nyane, kopanya le letsoai le pepere ho latsoa le ho li eketsa motsoako le meroho le nama e halikiloeng. Kopanya hantle ebe u tšela sejana sa ho baka.
6.
Hlatsoa ho loketse ho baka
Tšela sejana ka ontong ebe o baka metsotso e ka bang 30. Rulaganya ka lipeipi tsa ho sebeletsa. Ho thabela takatso ea lijo!
