Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 233
Letlalo - 7g
Carbs - 44g
Protheine - 4g
Kakaretso ea metsotso e 45
Lokisetsa metsotso e 15 , Cook metsotso e 30
Litšebeletso 2 (likotlolo tse 1 1/4 ka 'ngoe)
Ebang o chesa ka ntle kapa che, sopho ea butternut ea squash ke ho phefumoloha-eseng hobane feela e halefile pele e sebeletsa. Keletso ea sopho ea squash ea butternut, linoko tse kang sinamone, sage le nutmeg tse kopantseng le meroho e halikiloeng ho hlahisa meroho e monate, e monate le e tšelisang ka tlhaho.
Sopho ena e tšelisa ha ho tluoa tabeng ea phepo e nepahetseng, hape. Mosebetsi o se nang molekane o u fa ligrama tse 9 tsa fiber (e leng hoo e ka bang karolo ea 37 lekholong ea sepheo sa hau sa letsatsi le letsatsi). Potassium , calcium le vithamine C li lekana le tsona li lehlakoreng le tsotehang. Qetellong, sopho ena e khaphatseha ka vithamine ea A , e leng seo li-veggies tsa Orange tse kang li-squash le lihoete li tsejoang ka ho fetisisa ka tsona, kahoo u li phuthele u be u li thabele!
Lijo
- Likotlolo tse 4 1/2 tsa squash butternut, cubed
- Lihoete tse 2 tse bohareng, li-cubed
- 1 tablespoon oli ea mohloaare
- 1/2 tablespoon letsoai
- 1 1/2 senoelo sa metsi
- 1/2 tablespoon sinamone
- 4 makhasi a sage, khabeloa a khethiloe
- 1/4 teaspoon nutmeg
- letsoai le pepere e eketsehileng ho latsoa
- 1 tablespoon tranelate e bolila kapa yogurt ea Greece, bakeng sa monate, ho ikhethela
- 1 tablespoon peo ea mokopu, bakeng sa monate, ho ikhethela
Litokisetso
- Preheat oven ho 350F.
- Fokotsa khalase e khōlō ea ho baka 'me u lokise squash le lihoete ho eona. Kopanya likotoana ka oli ebe o fafatsa letsoai. Lijoe ho fihlela li hlajoa habonolo ka fereko, metsotso e ka bang 25 ho ea ho e 30.
- Kenya litlolo tse halikiloeng ho motlakase oa lijo hammoho le metsi, sinamone, sage le nutmeg. Ho koahela, ho eketsa metsi a eketsehileng ka ponkhong ha ho hlokahala.
- Ho sesa ka mekhabiso e khethollang.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Sebelisa lihlahisoa tsa meroho ho e-na le metsi bakeng sa boemo bo fapaneng ba tatso, empa ela hloko lintho tsa sodium ha u reka thepa ea hau. Bapisa mabitso a phepo e nepahetseng 'me u khethe mofuta o fanang ka sodium e tlaase ka ho fetisisa ka nako eohle.
Litlhahiso tsa ho pheha le ho sebeletsa
Ho chesa meroho ke mohato oa bohlokoa-ho thusa ho hlahisa litlolo tsa tlhaho tsa meroho. Bo-squash ea Butternut ka ho toba e fana ka setšoantšo se monate sa tatso, motsoako o phethahetseng oa linate le monate oa tlhaho.
Fana meroho e halikiloeng metsotso e seng mekae hore u pholile pele u li kopanya, e le hore li sebetse habonolo. Sopho ke tastier ha ho chesa, empa hape ho ka etsoa serame.