Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 362
Letlalo - 9g
Carbs - 52g
Protheine - 19g
Kakaretso Nako ea 30 metsotso
Lokisetsa metsotso e 15 , Cook metsotso e 15
Litšebeletso tsa 4 (senoelo se le seng sa 1/4)
Shrimp ke khalori e tlaase, mohloli o tlaase oa mafura a protheine e kopane hantle le pasta, polenta, kapa grits. Kakaretso ena e nka setala sa khale sa Mediterranean se bitsoang orzo salad se atisang ho bonoa karolong e lokiselitsoeng ea mabenkele a ho reka le ho eketsa shrimp e lekaneng bakeng sa matla a eketsehileng a ho lula.
Shrimp e na le karolo e phahameng ea k'holeseterole empa ha e le hantle ha e na mafura a mangata (a fetang ka hora ea 1 ka ho sebetsa, ha e bapisoa le nama ea likhomo tse ka bang 5 ho isa ho 20 ka nako e 'ngoe le e' ngoe). Litamati tse omisitsoeng ka letsatsi le sipinake li na le li-antioxidants tse tsoang ho livithamine C le A, le mehloaare le feta feta cheese tse eketsang mafura a phetseng hantle le letsoai. Qetella sejana ka lero le monate la lero la lemone 'me u bolele sayonara ho salate ea orzo e lokiselitsoeng pele, kaha u ka e ntlafatsa lapeng!
Lijo
- 8 ounces orzo
- 1 seno ea lesea la spinach, le khethiloe
- 1/4 senoelo se entsoeng ka letsatsi le omisitsoeng-tomate e tletseng oli
- 2 tablespoons li-olives (tala kapa kalamata), e khethiloe
- 1/4 senoelo sa likoto kapa feta feta cheese
- 1 tablespoon oli ea mohloaare
- Li-ounces tse 8 tse hlahisitsoeng le li-shrimp tse nang le veine
- 1 tablespoons lero la lemone
- pepere e ntšo ho latsoa
Litokisetso
- Tlisa pitsa ea metsi ho pheha. Eketsa orzo mme u phehe ho latela litaelo tsa liphutheloana. Hlatsoa le ho hlatsoa ka metsi a batang.
- Eketsa sipinake, tamati e omisitsoeng ke letsatsi, oli ea mohloaare le feta ho e pheha. Beha ka thōko.
- Etsa oli ea oli ea mohloaare ka skillet e khōlō holim'a mocheso o mofuthu o moholo 'me u kenyetse li-shrimp. Pheha ka metsotso e ka bang 3 kapa ho fihlela ho pinki le ho pheha.
- Kenya li-shrimp tse phehiloeng ho salate ea orzo 'me u tšele ka lero la lero la lemone. Kenya pepere e ntšo ho latsoa.
Mefuta ea Lijo le Liphetoho
E le ho etsa lijoana tsena tsa lijana, fetola shrimp ka likhapi tse 1.5 tse phehiloeng le halofo ea senoelo sa lialmonde tsa slivered. Li-chickpea li kenya protheine le lialmonde li eketsa mafura a phetseng hantle.
Bakeng sa e eketsehileng antioxidant boost , eketsa hoo e ka bang halofo senoelo sa chopped artichoke lipelo tsa (ho tloha serame kapa ka makotikoting) ho orzo. Artichoke lipelo li tšoana le monokotsoai ka li-antioxidant content.
E le hore u kene hohle ho sebelisoa lijo-thollo, sebelisa koro ka ho feletseng.
Litlhahiso tsa ho pheha le ho sebeletsa
Leka ho reka lijo tsa leoatle tse tšoaroang kapa tse lengoang ho sebelisa mekhoa e metle ea tikoloho. U ka tšehetsa lijo tsa leoatleng tse amohelehang leoatleng ka ho batla Eco-label ea Marine Stewardship Council e mebala e meholo libakeng tsa mabenkele le lireschorente, le / kapa ha u reka lijo tsa hau tsa leoatle, botsa hore na o tsoa hokae le hore na o ne o lengoa kapa o tšoeroe ke naha. Ho itšetlehile ka mofuta oa lijoe tsa leoatle, tse ling li na le botsoalle haholo ha li rekoa li lema 'me tse ling li ka' na tsa e-ba botsoalle haholo ha li rekoa liphoofolo.
Haeba u reka li-shrimp tse nang le serame, behella ka thōko chelete eo ue hlokang bakeng sa risepe le ho qhibiliha ka sekotlolo se koahetsoeng ka sehatsetsing letsatsing pele u sebedisa, kapa ho kenya lihlahla ka har'a colander le ho qhaqha metsi a batang holim'a shrimp metsotso e 5 ho isa ho e 6 ho fihlela ho thawed.