Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 260
Letlalo - 16g
Carbs - 20g
Protheine - 12g
Kakaretso Nako ea metsotso e 10
Lokisetsa metsotso e 5 , Cook metsotso e 5
Litšebeletso 1
Toastado toast e tloaelehile haholo joaloka lijo tsa hoseng kapa li-snack. U ka fumana toast ea li-avocado mecheng ea li-Instagram le tsa reschorente ka mokhoa o ts'oanang, empa o potlakile ho e etsa lapeng.
Etsa kopo e tloaelehileng holimo ka phaello ka ho eketsa leqeba le leng le lekaneng la protheine le mahe a qhibilihantsoeng. Ho kopanya fiber, protheine le mafura a phetseng hantle ho tlatsa, ho khotsofatsa, le ho fana ka phepo e ngata ho qala letsatsi la hau.
Likokoana-hloko ke mohloli o moholo oa potasiamo, fiber, mafura a pelo a phetseng hantle a monomsaturated le folate , ha mahe a fana ka liprotheine le micronutrients tse kang choline , vithamine ea B, le vithamine D. Ho fafatsa eiee e tala le pepere e sa tsoa qhibiliha kaofela.
Lijo
- 1 selae e tletseng lijo-thollo bolila bo omisitsoeng bohobe
- ½ li-avocado e nyane
- 1he e kholo
- Lebese le le leng la 1
- oli ea mohloaare
- 1 tablespoon e tala lieie, chopped
- pepere e ntšo e sa tsoa khuoa
Litokisetso
- Toast sourdough bohobe ka toaster kapa e nyenyane skillet holim'a mofuthu mocheso.
Smash alecado ka fereko. Abela bohlasoa bo bongata.
Hlanya hammoho lehe le lebese. Senya oli ka skillet e nyenyane ea ho itokolla holimo le mocheso holim'a mocheso o tlaase. Tšela mahe ka pan, 'me u phehe, u hlohlelletsa ka spatula ho fihlela u behile.
Beha mahe ka avocado 'me u fafatse ka oiee e tala le pepere.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Sebelisa bohobe bo nang le gluten ha ho hlokahala.
Topast e nang le lehe le halikiloeng kapa le fatiloeng ho e-na le ho phunya haeba u khetha.
Litlhahiso tsa ho pheha le ho sebeletsa
Etsa lijo tsa hoseng ka lijo tsa litholoana tse ncha bakeng sa lijo tsa hoseng tse bonolo. Sliced fragole, monokotsoai, kapa liapole li etsa khetho e ntle.