squash e nyane, e chitja, e nang le mapheo a kobehileng - e 'ngoe ea mefuta ea mokopu. Li lengoa 'me li phehoa lefatšeng ka bophara - li halikiloe, li halikiloe, li tšeloa, li tšeloa ka letsoai le tse halikiloeng. Tatso ea squash e na le mefuta e mengata, e bonolo ebile e bonolo, e tsamaea hantle le lisebelisoa tse ngata.
Mokhoa oa ho khetha squash le ho li lokisetsa ho pheha
Ha u khetha squash, khetha litholoana tsa sebopeho se nepahetseng, ntle le matheba le matheba. Haeba u il'o reka squash e le hore u khone ho kenya lintho nakong e tlang, joale u hloka maphutshe a mahareng, a makhethe a phehiloeng ka potlako le ka ho feletseng. Bakeng sa sejana se lehlakoreng, o ka reka squash ea boholo leha e le bofe. Haeba u batla ho lokisa sejana sa squash, hopola hore mokopu o le mong oa 500 g o lekane bakeng sa sejana sa batho ba babeli.
Hlatsoa 'me u omise squash, hlakola matheba leha e le afe a belaetsang, khaola kutu ea sefate. Haeba u tla pheha maphutshe a feletseng, etsa li-punctures tse makhethe ho tsona ka thipa kapa fereko; haeba e le likotoana - khaola lilae pele ka bophara 'me ka mor'a moo e be likotoana tse hlokahalang ho boloka mohlala o motle oa metse.
Mokhoa oa ho pheha squash kaofela
Haeba u batla ho eketsa melemo ea squash, e bake kapa u e chese. Ho baka, beha squash e ncha ka pampiri ea ho baka e holimo, e phunye ka oli, e noa ka letsoai le pepere 'me u phehe metsotso e 15-20 ka ontong e futhumetseng ho ea ho likhato tse 180. Squash e itokiselitseng e ka phunyeletsoa habonolo.
Komiki e le 'ngoe ea squash e phehiloeng e na le lik'hilojule tse 38 le 5 g ea fiber ea lijo, hammoho le vithamine C, A, B6, folic acid, magnesium le potasiamo.
Ho chesa squash, beha litholoana tse khaotsoeng ka sekotlolo sa mouoane kapa ka colander e behiloeng holim'a metsi a belang ebe u pheha metsotso e 5-7, ho fihlela hamonate. Khaola meroho e phehiloeng ka lilae ebe u sebeletsa, nako le oli ea mohloaare le lero la lemone, letsoai le pepere.
Patissons e koahetsoeng
Batho ba ratang lijo tse phetseng hantle le batho ba jang meroho ba tla rata recipe ea squash e entsoeng ka quinoa le poone. O tla hloka: - 6-8 patissons; - 1 teaspoon ea oli ea mohloaare; - 1 hlooho ea onion; - 1 clove ea konofolo; - likhaba tse 2 tsa komine; - ½ teaspoon oregano e omisitsoeng; - tamati e le 1; - lijo-thollo tse tsoang liqong tse peli tsa poone; - Likopi tse 1,5 tsa quinoa e phethiloeng; - 1 teaspoon ea pepere e chesang; - ¼ senoelo sa cilantro, se khaotsoe; - ¾ senoelo sa feta cheese.
Quinoa - "thollo ea khauta" ea Maindia a Amerika, li-groats hang-hang, tse nang le livithamini le liminerale tse ngata, tse nang le boleng bo phahameng ba phepo e nepahetseng.
Preheat ontong ho likhato tse 180. Tlosa boholo ba makhasi le lipeo tsohle mokopu o lokiselitsoeng. Beha hoo e ka bang ½ senoelo sa pulp ka thōko. Chesa khaba e tletseng oli ea mohloaare ka skillet holim'a mocheso o mofuthu. Khaola eiee ka li-cubes tse nyane, khaola konofolo. Beha eiee le konofolo ka oli ho fihlela e le bonolo, sena se tla nka metsotso e ka bang 5. Eketsa komine le oregano 'me u hlohlelletse-fry ka motsotso o mong.
Kenya tamati e halikiloeng, squash e khaotsoeng, lithollo tsa poone. Pheha metsotso e meng ea 3, ebe u eketsa moro, sauce e chesang le quinoa. Pheha ho tlatsa ka mocheso o bohareng ho fihlela metsi a mangata a fetohile mouoane. Eketsa ka letsoai le pepere ebe u eketsa crumbled feta cheese. Abela ho tlatsoa ho phethiloeng pakeng tsa squash, li kenye ka sejana sa ho baka se nang le likhahla tse phahameng, tšela ka ¼ senoelo sa metsi 'me u koahele sejana ka foil ea lijo. Bake metsotso e 20, ho fihlela squash e le bonolo. Sebeletsa e fafalitsoe ka cilantro.
Bakeng sa ba ratang lijana tsa nama tse monate, recipe ea squash e kenngoeng ka nama ea khomo e loketse. O tla hloka: - 4-6 squash; - litamati tse 2 tse kholo, tse pentiloeng le tse khaotsoeng; - likhaba tse 4 tsa oli ea mohloaare; - ½ senoelo sa makumane a bohobe; - ½ senoelo sa onion e khethiloeng; - 1 teaspoon ea parsley e khethiloeng; - ½ teaspoon basil e omisitsoeng, e sithabetseng; - 2 li-clove tsa konofolo e halikiloeng; - 300 g ea nama ea khomo kapa nama ea khomo; - letsoai le pepere.
Preheat ontong ho likhato tse 170. Beha squash e entsoeng ka sekotlolo se nang le metsi a belang a letsoai 'me u phehe metsotso e 3-4. Hlakola metsi a belang 'me u lumelle ho pholile, ebe u khaola litlhōrō ebe u tlosa makhasi. Fry onion ho fihlela e pepenene, eketsa nama ea minced le konofolo ho eona le Fry, e tsosang ka linako tse ling, ho fihlela nama e felile. Beha ka thōko, Fry lilae tsa langa le le lej le squash pulp ka pan e le 'ngoe, eketsa bohobe crumbs, parsley, basil, nako le letsoai le pepere, kopanya hantle le nama e halikiloeng ebe u tlatsa squash. Bake ka metsotso e 30, u fafatse chisi e halikiloeng, e nang le linoko tse thata, haeba u lakatsa pele u sebeletsa.
Lilae tse phehiloeng ka lilae
Bakeng sa ba sa amehang haholo ka ho bala lik'hilojule, mokhoa oa Setaliana o phehiloeng oa squash o loketse. Nka: - 4 squash; - 1 hlooho ea onion; - likhaba tse 4 tsa oli ea mohloaare; - 1 khalase ea tomate marinara sauce; - ½ senoelo sa grated Parmesan chisi; - kopi e le 1 ea mozzarella chisi e halikiloeng; - 1 khalase ea bohobe crumbs; - li-clove tse 3 tsa konofolo; - ¼ teaspoon oregano e omisitsoeng; - ¼ teaspoon e omisitsoeng ea parsley; – letsoai le pepere e ntšo e fatše.
Khaola squash ka bolelele ka lilae tse bophara ba 1 centimeter. Khaola onion ka mehele ea halofo. Preheat ontong ho likhato tse 200, koahela lakane ea ho baka ka foil 'me u tlotse ka oli ea meroho. Ka sekotlolo, kopanya lilae tsa squash, mehele ea halofo ea onion, letsoai le pepere, le likhaba tse 2 tsa oli ea mohloaare. Lokisetsa holim'a lakane ea ho baka ka lehlakoreng le le leng, tšela sauce ea marinara. Bake ka metsotso e 15-18, ebe u fafatsa chisi ebe u chesa metsotso e meng e 5-7. Ha squash e ntse e baka, kopanya li-crumbs tsa bohobe le konofolo e fetisitsoeng ka mochine oa khatiso le oli e setseng ea meroho, Fry ka pane, eketsa litlama tse omisitsoeng le ho pheha, ho susumetsa ka linako tse ling, metsotso e meng ea 10. Fafatsa squash e halikiloeng ka crumbs 'me u sebeletse.