Tse ka Hare
Swiss chard: lebenkele la liminerale
Chard ke karolo ea lelapa la chenopodiaceae, le kenyeletsang li-beet le spinach. Likhalori tse tlase haholo (20 kcal / 100 g), chard ke e 'ngoe ea meroho e ruileng ka liminerale. E na le tekanyo e ntle ea calcium, potasiamo, phosphorus le sodium, empa hape le livithamine. Likhoele tsa eona li thusa ho laola lipalangoang.
Malebela a litsebi tsa ho lokisa chard
paballo : Swiss chard e ka bolokoa ka dingata ka tlaase ho sehatsetsing. Ho hatsetsa likhopo: li khaole ka likarolo ebe u li qoelisa metsing a belang metsotso e 2.
ho lokisetsa : hlatsoa le ho ntša chard. Khaola likhopo ka likarolo, tlosa karolo ea tsona e likhoele, 'me u khaole makhasi likotoana.
Baking : likhopo, metsotso e 10 ka moapehi oa khatello (metsotso e 5 bakeng sa makhasi). U ka pheha makhasi ka pane (joaloka spinach) kapa ua a beha ka har'a setshelo se nang le metsi a seng makae le kotola ea botoro ebe u li kenya ka microwave metsotso e 5.
Mekhatlo ea boselamose ho pheha chard hantle
Re ka li halika ka pane ka mokelikeli oa oli ea mohloaare. Hang ha li phehiloe, li ka boela tsa khabisa omelet ka eiee e khethiloeng. Hape ke lilekane tsa cannelloni kapa ho tlatsa meroho.
Hang ha e phehiloe ka metsi kapa mouoane, likhopo li phehiloe ka gratin ka sesebelisoa se thehiloeng ho tranelate ea metsi, lebese, mahe, letsoai, pepere, nutmeg. Fafatsa ka Gruyere 'me u chesoe ka 180 ° C.
Mashed : hang ha likhopo li khaotsoe ka likarolo le ho ebola, li chesoa ka litapole tse nyenyane. E sala feela ho e sila kaofela ka ho ts'oaroa ha crème fraîche. Lelapa lohle le tla e rata!
Na u ne u tseba ?
Ho Nice, chard pie ke monate o ikhethang! E hlophisitsoe ka liapole, linate tsa phaene, morara o omisitsoeng, lialmonde tse fatše ...