Mokhoa oa ho lokisa sejana ” Zucchini e halikiloeng ka broccoli tlas'a tranelate e bolila»
Hlatsoa zucchini 'me u khaole ka halofo, etsa likhahla karolong e bonolo' me u tšele ka letsoai le pepere, oli e nyenyane.
Re kenya zucchini ka sekotlolo se nang le tlase e teteaneng bakeng sa ho baka (ke na le khalase e nang le sekwahelo). Re hlatsoa le ho arola broccoli e ncha ka likarolo tse nyenyane. Ka sekotlolo se arohaneng, kopanya tranelate e bolila le konofolo ea fatše e ncha, letsoai, pepere ho latsoa. Soso e hlahisoang e hasana holim'a sehiloeng sa zucchini. Re romela broccoli ho sekotlolo sa sauce ebe re kopanya ka botlalo ho bokella sauce e setseng ho broccoli le ho jala k'habeche ho zucchini (haufi le eona). Bake metsotso e 30-40 ka 180 gr
- 90g ea broccoli
- Li-courgettes tse 250 g
- 10 g oli ea soneblomo
- 28 g, tranelate e bolila 15%
- konofolo 3 cloves
- letsoai
- pepere
Boleng ba phepo ea sejana "Zucchini e besitsoeng le broccoli tlasa tranelate e bolila" (ka dikgerama 100):
Likorolo: Tse 60.7 kcal.
Mekotla: 1.5 g
Mafuta: 3.9 g
Likhabohaedreite: 5.3 g
Palo ea litšebeletso: 2Lisebelisoa le likhalori tsa risepe "Zucchini e halikiloeng ka broccoli tlasa tranelate e bolila»
| Product | Hlakola | Boima, gr | Tšoeu, gr | Mafura, g | angle, gr | Khal, kcal |
| k'habeche ea broccoli | 90 g, | 90 | 2.7 | 0.36 | 4.68 | 25.2 |
| zucchini | 250 g, | 250 | 1.5 | 0.75 | 11.5 | 60 |
| oli ea soneblomo | 10 gr | 10 | 0 | 9.99 | 0 | 90 |
| tranelate e bolila 15% (mafura a tlase) | 28 gr | 28 | 0.73 | 4.2 | 0.84 | 44.24 |
| konofole | 3 e etsahetse | 12 | 0.78 | 0.06 | 3.59 | 17.16 |
| letsoai | 0 gr | 0 | 0 | 0 | 0 | 0 |
| pepere e khubelu ea fatše | 0 gr | 0 | 0 | 0 | 0 | 0 |
| Kakaretso | 390 | 5.7 | 15.4 | 20.6 | 236.6 | |
| Ho sebeletsa 1 | 195 | 2.9 | 7.7 | 10.3 | 118.3 | |
| dikgerama 100 | 100 | 1.5 | 3.9 | 5.3 | 60.7 |