Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 262
Letlalo - 20g
Carbs - 15g
Protheine - 10g
Kakaretso ea metsotso e 120
Qetella 30 mets , Cook 90 mets
Litšebeletso tsa 4 (senoelo se le seng sa 1/4)
Sapole sa spaghetti se fetoloa ka likhoele tse kang li-pasta ha li phehiloe, e leng se etsang hore e be sebaka se seholo bakeng sa sejana sefe kapa sefe sa pasta. Boloka lipalesa, u li chese, ebe u lahlela pasta e phethiloeng bakeng sa monokotšoa o motle le tekanyo ea mafura a monounsaturated a phetseng hantle.
Ho futhumatsa, tomate ho eketsa ts'ebetso ea batho ba bang ba nang le lithibela-mafu, haholo-holo motsoako o tsejoang e le lycopene e ka 'nang ea phetha karolo ea ho fokotsa kankere le lefu la pelo.
Lijo
- 1 sekhao sa spaghetti se lekaneng + peo
- 2 teaspoon oli ea mohloaare, arotsoe
- 1 tablespoon oli ea mohloaare
- 4, tomate e bohareng, e qhibililoe
- 2 khōlō garlic cloves, minced
- 1/4 senoelo sa basil se hloekileng
- letsoai le pepere, ho latsoa
Litokisetso
1. Ho chesa squash: Chesa kolobe ho 400F. Tšoaea lakane ea ho baka e nang le pampiri ea letlalo.
Ka hloko khaola squash ka halofong u sebelisa thipa e bohale. Qoba lipeo ebe u beha ka thōko.
3. Kola lehlakore le omeletsoeng la squash ka teaspoon ea oli ea mohloaare. Beha ka lehlakoreng le omeletsoeng ka lehlakoreng la ho baka. Bake squash ka metsotso e 40. Flip over, ebe o chesa metsotso e 10 ho ea ho e 15 kapa ho fihlela u ka phunya fereko ka nģa e le 'ngoe ho ea fihla peel le noodle ke al dente.
Lumella squash hore e phophole ho fihlela ho le bonolo ho sebetsana le eona.
4. Sebelisa fereko ho hula nama ea squash ho eona ebe u arola nama hore e be "marang-rang" joaloka "spaghetti-like".
5. Ho chesa lipeo: retelehela ka holong ho 300F. Tlosa nama e kholo ea squash ho peō, beha colander tlas'a metsi a pholileng, 'me u tlose nama e meng ea squash. Lahlela peo e hloekisitsoeng holim'a thaole le ho omella. Beha peo ea lipeo ebe u tšela ka teaspoon oli ea mohloaare le letsoai la letsoai. Bela peo ea metsotso e 20 ho isa ho e 25, e hohola bohareng ba ho baka. Etsa pholile.
6. Ho lokisetsa "spaghetti" mocheso o mong oa oli oa mohloaare oa oli e kholo ea skillet e sa lekaneng ho feta mocheso o phahameng. Kenya litamati tse khethiloeng mme u qete metsotso e 3 ho ea ho e 5, ho fihlela u qala ho kokobetsa. Eketsa konofolo ebe u qeta metsotso e 'ngoe, ho fihlela monko o monate. Kenya khalase ea spaghetti e phehiloeng ho pan 'me u hlohlelletse ho fihlela u halefile.
7. Sebeletsa squash le tomate ka basil e ncha, peo ea squash le letsoai le pepere ho latsoa.
Litlhahiso tsa ho pheha le ho sebeletsa
E le hore u ithabise ka ho hlahisa maikutlo, leka ho sebeletsa "pasta" u sebelisa khetla ea squash joaloka sekotlolo. E pholosa lijong, hape! Kapa, pakang ka har'a lijana ebe u e ja lijo tsa motšehare. E rata serame se batang, mocheso oa kamore, kapa e chesang.
U ka chesa squash esale pele ho etsa "pasta" ea sebele ho pheha lijo tse potlakileng le tse bonolo.
Ho molemo ho boloka litamati tse ncha mocheso oa motsoako (ka mantsoe a mang, u se ke ua kenya tomate e ncha ka sehatsetsing) ho eketsa tatso ea bona. Hang ha litamati li le sehatsetsing, tatso ea tsona e fetoha molumo mme mokhoa o ka fumana mealy. Leha ho le joalo, tamati e se e ntse e khaole kapa e lekaneng, e lokela ho bolokoa ka sehatsetsing e le hore e se ke ea bola.
Sebeletsa ka tamati e phehiloeng hantle le konofolo le ho fafatsa basil e ncha.