Litapole tsa Mashed tsa Greek
Litaba
Ho sebelisa yoghurt ea Segerike sebakeng sa tranelate le botoro ka litapole tse khotliloeng e bile sebetsa sa ka sa lekunutu ka lilemo. Ha ke ne ke sebeletsa li-spuds tsena qetellong ea Thanksgiving, lelapa leso le ile la lla!
Selemong sena nka joetsa beng ka nna hore ke hlohlellelitse mokhoa oa lijo.Ho lokile, ekaba ho fetelletsa taba, empa u ka inahanela hore na ke ne ke thabile hakaakang ha Richard Blais, mohapi oa Bravo's Chef ea holimo Linaleli Tsohle, e sa tsoa tsoa le phetolelo ea hae. "Ho tlosa botoro ka yogurt e senang mafura e hlakileng ha e etse feela hore litapole tsa hau tse mashed li phele hantle empa hape e li fa setlolo sa creamier," Blais o re.
Litholoana tsa hau tsa tatso li tla thatafalloa ho li lumela, empa phetoho ena e bonolo e u bolokela likhalori tse ka bang 70, ligrama tse 11,5 tsa mafura, le ligrama tse 7 tsa mafura a mangata 'me ea eketsa ligrama tse 5.5 tsa protheine ha u sebeletsa. Mme kaha litlama li eketsa tatso e ngata hoo o ka tlolang gravy, o tlosa likhalori tse lekaneng ho natefeloa ke sopho e nang le molato o fokolang.
Litapole tsa Mashed tsa Greek
E sebetsa: 4 ho isa ho 6
Lisebelisoa:
1 lik'hilograma tse khubelu tsa bliss litapole (peeled kapa ka matlalo)
1 tablespoon letsoai leoatleng
2 tablespoon konofolo, minced
3 tablespoons oli ea mohloaare e sa tsoakoang, e arotsoe
1 isipuni rosemary e ncha, e halikiloeng
2 tablespoons parsley e ncha, e hahiloeng
1 senoelo sa Dannon Oikos yogurt e hlakileng ea Greek nonfat
1 lemon, zest le lero
Pepere e tšoeu, ho latsoa
Litaelo:
1. Pheha litapole ka letsoai la leoatle ho fihlela hamonate, ebe o li ntša le ho li pata ha li chesa.
2. Hlakola konofolo ka khaba ea oli ea mohloaare. Ha konofolo e ntša monko oa eona, lahlela litlama 'me u tlose mocheso. Kopanya le litapole, oli e setseng, yogurt, khase ea lemone, pepeta ea lero la lemone le pepere.
Lintlha tsa phepo e nepahetseng ka ho sebeletsa: Lik'hilojule tse 145, mafura a 7.2g (mafura a 1g), 2mg k'holeseterole, 956mg sodium, 17.4g carbs, tsoekere ea 2.5g