Rice casserole ena e tletse meroho le chisi e ngata! Hape, ra emisa raese e tšoeu ka raese e sootho. Re nkile qeto ea ho sebelisa lisoseje tsa turkey bakeng sa risepe ho fapana le lisoseje tsa nama ea kolobe.
Nako ea ho pheha: dihora tse 2
Litšebeletso 12
Lijo:
- 1 1/2 e telele raese e sootho
- Likopi tse 3 tse nang le letsoai le nang le letsoai
- Likopi tse 4 zucchini, diced le / kapa courgette
- Pelepele tse 2 tse khubelu kapa tse tala tse tlotsitsoeng
- Eiee e kholo ea onion
- 3/4 teaspoon letsoai
- Likotlolo tse 1 1/2 lebese le mafura a tlase
- 3 tablespoons phofo
- Likopi tse 2 tse halikiloeng chisi
- Kopi e le 'ngoe ea lithollo tsa poone tse ncha kapa tse hoammeng
- Di-teaspoon tse 2 oli ea mohloaare e sa tsoaloang
- 200 gr. lisoseje tsa Turkey
- 100 g chisi ea tranelate e mafura a tlase (Neufchâtel)
- 1/4 senoelo sa pepere
Litokisetso:
1. Preheat oven ho likhato tse 375.
2. Beha raese ka sejaneng se tebileng sa ho baka. Tšela moro ka sekotlolo se senyenyane ebe u tlisa pheha. Tšela moro o chesang ka raese, eketsa zucchini (le / kapa zucchini), pelepele ea tšepe, eiee le letsoai. Koahela ka foil. Bake metsotso e 45. Ebe u tlosa foil 'me u tsoele pele u pheha ho fihlela raese e le bonolo' me metsi a mangata a kentsoe, metsotso e 35-45, mohlomong ho se hokae.
3. Ho sa le joalo, kopanya lebese le phofo ka pitseng e nyane. Ema ka mocheso o mofuthu ho fihlela lebese le qala ho pheha le ho teteka, metsotso e 3-4. Fokotsa mocheso. Kenya likotlolo tse 1 1/2 tsa chisi e tšetsoeng linōko le poone, 'me u phehe, u hlohlelletsa nako le nako, ho fihlela chisi e qhibiliha. Beha sekoahelo ka thōko.
4. Chesa oli ka skillet e kholo holim'a mocheso o mofuthu 'me u kenye lisoseje. Pheha, o hlohlelletsa le ho roba lisoseje ka likotoana ka khaba, ho fihlela li sootho, metsotso e ka bang 4.
5. Ha raese e felile, eketsa lisoseje le sose ea chisi ka sejaneng. Fafatsa le chisi e setseng e nokiloeng ka holimo ebe u kenya likotoana tsa chisi ea tranelate. Lahla sejana ka pepere ea pepere.
6. Khutlisetsa casserole ka ontong ebe u pheha ho fihlela chisi e qhibilihile, metsotso e ka bang 10. Lumella sejana hore se eme metsotso e 10 pele u sebeletsa.
Malebela le Lintlha:
Keletso: etsa mehato eohle ho fihlela mohato oa 5 'me u boloke sejana ka sehatsetsing ho fihlela letsatsi la 1. Ho qeta ho pheha, baka metsotso e 45 ka likhato tse 375.
Ho arola lithollo tsa poone mobung, nka poone e tala 'me u sebelise thipa e tšesaane e bohale ho seha lithollo tsa poone ka sekotlolo se se nang letho. Haeba u batla ho sebelisa poone bakeng sa sopho, li-pancake kapa li-puddings, u ka eketsa mohato o le mong hape ts'ebetsong. Kamora hore o sehe lithollo, phethola thipa ebe, o sebelisa karolo e sa hlabang ea thipa, hlakola lithollo tse setseng le lero.
Boleng ba phepo e nepahetseng:
Ha u sebeletsa: li-calories tse 248; 9 gr. mafura; Cholesterol ea 34mg; Li-carbohydrate tse 29; Liprotheine tse 13; Faeba e 2; 491mg sodium; 273mg potasiamo.
Vithamine C (56% DV), Vithamine A (20% DV), Calcium (16% DV).