Casserole ea meroho e nang le broccoli, li-mushroom le pepere ea tšepe

Broccoli - 120-150 g
Poone ea makotikoting - ½ can
Khalase e bolila e mafura kapa yoghurt ea tlhaho - 150 ml
Chisi e thata - 100-150 g
Pepere ea Bell (e khubelu le e mosehla) - 1 pc.
Li-mushroom (tse ncha) - 300-350 g
Oli ea meroho - bakeng sa setlolo sa hlobo
Letsoai le jeoang - ho latsoa
Linoko tsa ho latsoa
Meroho ho latsoa

Liprotheine 12.9 g
Mafura 9.1 g
Likhabohaedreite 4.9 g

Kakaretso e bonolo ea mohato ka mohato oa ho etsa casserole ea meroho e nang le phepo le broccoli, li-mushroom le pelepele lapeng.

Litšebeletso ka setshelo: Li-servings tse 4-6.

Mohato ka mohato taeo

Meroho casserole ke lijo tse bonolo empa e le tse monate le tse phetseng hantle tse loketseng batho ba baholo le bana. Ho pheha casserole ntle le nama le mahe ka ontong ho ea ka risepe e hlalositsoeng ka tlase ka linepe tsa mohato le mohato ha ho thata ho hang. Sejana se ka kenyelletsoa lijong tsa batho ba jang kapa ba nang le phepo e nepahetseng (PP).

Ho kgothaletswa ho sebelisa yoghurt ea tlhaho bakeng sa ho apesa casserole ntle le li tlatsetso kapa litlolo tsa lijo. Haeba ho se joalo, u ka reka tranelate e nang le mafura a tlase 'me ua e hlapolla hanyane ka metsi a hloekisitsoeng.

Mohato oa 1

Tsoela pele 'me u lokise moaparo. Ho etsa sena, hlatsoa meroho, kuta moriri o feteletseng ebe u khaola parsley likotoana tse nyane, kamora ho tlosa limela tse teteaneng. Tšela yogurt ea tlhaho kapa tranelate e bolila (e hlapolotsoeng ka metsi ka karolelano ea 2 ho isa ho 1, ka ho latellana) ka sekotlolo se tebileng, letsoai, eketsa linoko tsa khetho ea hau le litlama tse khethiloeng. Kopanya ka botlalo. Tlosa ontong hore e futhumetse pele ho likhato tse 180.

Mohato oa 2

Tlosa poone e entsoeng ka makotikoting ka nkho ebe u lahla colander. Hlatsoa pelepele ea tšepe, li-mushroom le broccoli hantle tlasa metsi a phallang. Khaola bokaholimo ho pelepele ebe u ebola bohareng ho tloha peo, arola broccoli ho li-inflorescence, 'me u khaole setsi se teteaneng le likarolo tse senyehileng tsa letlalo ho li-mushroom, haeba li teng. Khaola pepere ka likotoana tse kholo, li-mushroom hammoho le leoto - lilae. Grate chisi e thata ka lehlakoreng le sa tebang la grater.

Mohato 3

Nka sejana sa ho baka ebe u sebelisa borashe ea silicone ho pikitla tlase le mahlakoreng ka oli ea meroho. Kenya li-mushroom le broccoli mokatong oa pele, tšela moriana habobebe. Ebe u eketsa poone e tšolotsoeng le pelepele e khethiloeng.

Mohato 4

Tšela mongobo o setseng holim'a lisebelisoa e le hore meroho eohle e koaheloe ke metsi. Beha lakane ea ho baka ka ontong e futhumetseng pele bakeng sa metsotso e 20.

Mohato 5

Kamora hore nako e boletsoeng e fete, tlosa foromo holim'a mosebetsi, beha lera la chisi e halikiloeng kaholimo 'me u khutlise sejana ho baka bakeng sa metsotso e meng e 5-10 (ho fihlela e le bonolo).

Mohato 6

Lijo tse monate tsa meroho casserole li se li loketse. Pele o sebelisoa, tlohela sejana se eme motjhesong oa kamore metsotso e 10, ebe o seha likarolo ebe o se sebeletsa. U ka khabisa ka holimo meroho. Natefeloa ke lijo tsa hau!