Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 137
Letlalo - 5g
Carbs - 19g
Protheine - 7g
Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 10 , Cook metsotso e 25
Litšebeletso 4 (1/2 senoelo se seng le se seng)
Lentils le limela tsa Brussels li arolelana le ponahalo ea limela tsa Brussels tse khabisitsoeng le salate e halikiloeng ea lentile.
Joaloka limela tse ngata , lentile ke mohloli o theko e tlaase le o tsitsitseng oa phepo e nepahetseng-o ka reka pili bakeng sa chelete e ka tlase ho lidolara tse peli 'me o nka fiber e ngata ea ho tlatsa le liprotheine ka nako ea ho sebeletsa. Ho feta moo, li fana ka potassium e laolang khatello ea mali, tšehetso ea tšepe ea mali, le mafura. Ke tlhōlisano e atlehang bakeng sa lijo tse fanang ka thuso ho laola khatello e phahameng ea mali.
Ha o halikiloe ebile o kopane le limela tsa Brussels tse nyenyane, o ja lijo tse se nang nama kapa setsi sa liprotheine tse eketsehileng, joaloka khoho kapa tlhapi .
Lijo
- 1/2 senoelo se phehiloeng lentile
- 1 e rantipole rantipole
- 1/2 khubelu e khabisitsoeng
- 1/2 teaspoon letsoai la kosher
- 1 tablespoon oli ea mohloaare
- 4 tse kholo tse Brussels ea hlaha, shredded
- Li-olivesde tse 8, tse teteaneng
- 2 tablespoons lero la lemone
- 1/4 teaspoon fatše pepere e ntšo
Litokisetso
- Tšoaea lekhasi le leholo la ho baka 'me u phehe ka setofo ho 350F.
- Tlosa lentile, rantipole, le bell pepere ka letsoai le oli ea mohloaare 'me u hlophise pampiri ea ho baka. Roast bakeng sa 20 ho ea ho 25, ho hlahloba le ho susumelletsa ntho e 'ngoe le e' ngoe ka hoo e ka bang halofo.
- Ha u se u loketse, arola rantipole hore e be maqeba a tšesaane le dice ea pepere.
- Kopanya lentile, li-veggies, li-shredded Brussels, lihloaare, lero la lero la lemone le pepere e ntšo.
Mefuta e sa tšoaneng ea lijo le litšebeletso
U ka sebelisa pepere ea mofuta ofe kapa ofe oa mehloaare le mofuta leha e le ofe oa mehloaare eo ue faneng ka eona.
Ha ho tluoa tabeng ea mehloaare, u tla bona mefuta e sa tšoaneng manzanilla ea polokelo le kalamata ke tse peli tse tloaelehileng haholo. Lihloaare tse tala (tse kang manzanilla) le lihloaare tse ntšo (joaloka kalamatas) li fapane ka ho phatloha ha tsona, 'me lihloaare tse ntšo li phahame ho feta tse tala. Mokhoa oa bona oa phepo e nepahetseng o batla o lekana-bobeli ba fana ka mafura a monounsaturated a phetseng hantle esita le liminerale tse ling. Leha ho le joalo, lula u shebile sodium. E tla fapana ho ea ka mofuta oa brine o sebelisitsoeng, kahoo nka nako e lekanang ho bapisa li-label .
Hape, ha u batle lifate tsa mehloaare tse pentiloeng bakeng sa risepe ena, empa u hlokometse hore lifate tsa mohloaare tse tala li atisa ho kenngoa ka li-pimientos, lialmonde, garlic le li-add-ins tse ling, tse tla ama lik'halori tsa tsona.
Litlhahiso tsa ho pheha le ho sebeletsa
Ha u e-na le lihlahisoa tse ngata tsa Brussels u ka li senya ka har'a mokhoa oa lijo. Kaha re sebelisa tse 'nè mona feela, sebelisa feela thipa. Khaola lehlomela le leng le le leng ka halofo, ebe o tšoere qetellong ea leqeba, oe tšela ka letsoho ho fihlela o fihla qetellong.
O ka lahla qetello e thata.