Pie ea mokopu e letsoai
TNako ea ho itokisa: 5 min
Ho pheha: 35 min
Likarolo; 6
Li-calories: 282 ka ho sebeletsa
LITLHAKU TSA LITLHAKU TSE 6
Bakeng sa pastry e khutšoane
250 g phofo eohle ea koro
60 g oli ea mohloaare e sa tsoaloang
100 ml ea metsi
1/2 pakete ea tomoso ea hang-hang bakeng sa li-pie tse monate
Letsoai le le leng
Bakeng sa ho tlatsa
Boima ba 200 g ya squash e tshehla
250 g champignon li-mushroom boima ba 'mele
Li-clove tse 2 tsa konofolo
20 g oli ea mohloaare e sa tsoaloang
Parsley e ncha
Letsoai le Pepere Ho Latsoa
Tsamaiso
Litokisetso tsa li-pastry tse khutšoane. Kenya phofo, oli, metsi, tomoso ea liphae le letsoai ka sekotlolong ebe u khumama ka matsoho metsotso e seng mekae ho fihlela hlama e le bonolo ebile e tiile. Boloka ka thōko.
Ho itokisetsa lintho. Kenya khekhe ea konofolo le 10 g ea oli ka pane 'me u sootho metsotso e' maloa.
Kenya li-mushroom tse hloekisitsoeng le tse sehiloeng pheha metsotso e 4, u eketsa letsoai bohareng ba ho pheha, eketsa ho parsley ea ho qetela e sa tsoa khuoa, tlosa le ho behella ka thoko.
Hona joale kamehla ka pane e le 'ngoe beha oli e setseng (10 g) le clove e' ngoe ea konofolo ebe u e qeta metsotso e 3.
Hona joale tlosa clove ea konofolo, Kenya mokopu o hloekisitsoeng ka likotoana 'me u phehele metsotso e 6, tlosa ebe u kopanya mokopu ka sekotlolo le li-mushroom hammoho le ho sila ha pepere.
Pie e hlabosang. Nka hlama e behelletsoeng ka thoko 'me u e tšele ka pinana pampiring ea ho baka. Ha ho hlokahale hore u kenye phofo ha hlama e le bonolo empa e sa khomarela.
Fetisetsa tsohle ho pane ea 24 cm ka bophara, hlaba tlase ka fereko, khaola hlama e fetelletseng ebe o e behella ka thoko.
Beha meroho hlama le boemo hantle.
Khabisa ka ho seha pasta e setseng kamoo u batlang, pheha ka ontong e futhumetseng pele ho likhato tse 180 bakeng sa metsotso e 30.
Hang ha o tsoa ka ontong tlohela ho pholile ebe o e seha likotoana pele a e sebeletsa tafoleng.
Lekunutu / Lekhotla
Li-mushroom li loketse batho ba jang lijo tse bobebe: tse nang le metsi a 92%, li na le likhalori tse fokolang haholo (26 kcal / 100g) ebile li na le mafura a tlase.
Boteng ba tryptophan, lysine le livithamini tsa B li a etsa e na le thuso bakeng sa ho sebetsa ts'ebetsong ea methapo le boits'ireletso ba mmele. Ke tse ling tsa limela tse 'maloa tse nang le vithamine D, e bitsoang letsatsi vithamine hobane' mele o e kopanya ka mahlaseli a letsatsi feela.
L'articolo Recipe ea phae ea mokopu e letsoai ho bonahala e le oa pele ho IO Mosali.
