Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 410
Letlalo - 22g
Carbs - 38g
Protheine - 20g
Kakaretso ea metsotso e 45
Lokisetsa metsotso e 45 , Cook metsotso e 0
Litšebeletso 4 (2 meqolong + 2 T ea moriana ka mong)
Ho kena likhutlong kae kapa kae moo u ka khonang ke senotlolo sa bophelo bo phetseng hantle le bo nang le phepo. Le meroho le tofu li tsamaile hantle ka har'a meqolo ena, naleli ea recipe e ka khantša sauce ea dijo ea peanut.
Peanut butter ke ntho e ke keng ea qojoa joaloka leha e le efe mme moriana o na le ginger, e loantšanang le lisosa, ho laola ho ruruha, 'me e ka' na ea e-ba le tšireletso khahlanong le kankere.
Lijo
- 1 14-ounce pakete e eketsehileng tofu, e tšolotsoeng
- Di-tablespoons tse 3 tsa seseame tse ntšo
- Lihoete tse peli tse bohareng
- Li-scallions tse nyenyane tse 4
- Likopi tse 2 sipinake
- 1/4 senoelo sa makhasi a cilantro
- 8 pampiri ea raese e bohareng / selemo ea li-wrappers
- 1/3 senoelo sa peanut butter (e monate kapa e teteaneng)
- 3 tablespoons tamari kapa tlaase sodium soy sauce
- 1/2 teaspoon oli ea sesame
- 1/4 teaspoon ginger fat
- 2 tablespoons tsoekere e sootho kapa sirapo ea maple
- 2 tablespoons asene ea raese
- 1/2 teaspoon e na le moriana oa konofolo
Litokisetso
1. Tobella tofu ka ho phuthela sepakapaka ka thaole e hloekileng ea kichineng le ho beha skillet ka khala e kholo (ke hore langa le le leholo le ka khona) holimo ho skillet. Lumella metsotso e 15 ho isa ho e 20. Tlosa ho tofu le ho kenya likaroloana.
2. Beha peo ea sesame ka sekotlolo se sa tebang 'me u tšollele lipapali tsa tofu lipeo tsa sesame, u hatelle ka bonolo e le hore peo e khomarela tofu.
3. Julienne lihoete kapa li li tšele ka makhetlo a tšesaane.
Fokotsa lisebelisoa tse nyenyane ebe u tšela sipinake. Boloka litlama li phetse.
4. Ho bokella: Lokisetsa sekotlolo sa mocheso oa kamore 'me u behe thaole ea kichine holim'a counter. Ha u sebetsa ka lehlakoreng le leng la raese ka nako e le 'ngoe, sola sekoahelo metsing ka metsotsoana e ka bang 15 ho isa ho e 30 ho kokobetsa. E beha holim'a thaole ea sejana. Beha likotoana tse peli tsa tofu bohareng ba sekoahelo ka likhaete tse nyenyane, scallion le spinach tse nang le litlama tse seng kae. Phunya ka holimo le ka tlaase ho sekoahelo ho ea bohareng, tlola ka letsohong le letona ho tlatsa, 'me ue qete joaloka burrito ho fihlela e khomarela ka lehlakoreng le leng. Pheta ka li-wrappers le ho li tlatsa.
5. Ho etsa moriana: Kopanya hammoho le peanut butter, Tamari, oli ea sesame, ginger, tsoekere e sootho, asene le sauce ea konofolo. Latsoang 'me u fetole linako tse hlokahalang.
6. Sebeletsa mahlaseli a lehlabula ka sauce ea ho jela ka poleiti, kapa u e tšele ka sekotlolo se sa sirelelitsoeng bakeng sa lijo tsa motšehare.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Sebeletsa tofu tsena tsa mahlaseli a lehlabula ka sauce leha e le efe ea dipping eo ue lakatsang! Leka ka li- red beet hummus kapa li-yogurt tsa majoe le likomkomere. A red beet hummus e tla fana ka fiber, vithamine A , le potasiamo haholo, ha phala ea yogurt ea Greece e tla fana ka calcium le protheine e eketsehileng.
Ho bapala ka li-dips le li-sauces li phuthe sejana e le hore u ka thabela lijo tse ratoang tseo u li ratang haholo, esita le ho li feha maikutlo le nako ea letsatsi. Mohlomong ho na le moriana o khanyang kapa ho pata ho molemo ho bohareng ba letsatsi le ts'oarehileng la mosebetsi, ha mofuthu, o tsitsitseng haholo o phethahetse qetellong ea phomolo ea lijo tsa motšehare.
Litlhahiso tsa ho pheha le ho sebeletsa
Leka ho kopanya k'harape ena ka sopho. Nahana ka serapa sa mariha nakong ea lehlabula le mofuthu oa sopho ea moriri kapa miso mongobo nakong ea hoetla le mariha.