Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 255
Letlalo - 11g
Carbs - 20g
Protheine - 21g
Kakaretso Nako ea 30 metsotso
Qetella metsotso e 10 , Cook metsotso e 20
Litšebeletso 2 (likopi tse peli ka 'ngoe)
Boring, bland khoho le meroho ha ea lokela ho ba ntho ea pele eo u nahanang ka eona ha u leka ho ja hantle. Li nke le ho eketsa tekanyo e phahameng ea tatso bakeng sa lijo tsa motšehare tse ntle le tse potlakileng ho li etsa. Ntho e hlokahalang ke lisebelisoa tse 'maloa le skillet e kholo.
Ginger le konofolo ke lintho tse peli tseo ke li ratang haholo ka ho eketsa tatso ho sejana leha e le sefe. Tlosa phofo ebe o ea liphetolelong tse ncha-e etsa phapang e kholo! Ho feta moo, motsoako oa khoho, asparagase le raese e sootho e fana ka protheine le fiber ho u boloka u khotsofetse ka lihora tse ngata. Hase feela ho theoha ka tlaase ea sodium soy sauce ho eketsa tatso e ntle e ntle ntle le sodium e ngata haholo, e le hore o ka boloka khatello ea mali ea hau e hlahlobe.
Lijo
- 1 tablespoon tlaase sodium soy sauce
- 2 tablespoons asene ea raese
- 1/3 senoelo metsi
- 1 teaspoon oli ea sesame
- 1 tablespoon cornstarch
- 3 cloves konofolo, minced
- Koporo e kopantsoeng ea ginger (kapa ginger e ncha)
- 1 tablespoon lemon khama
- 1 tablespoon oli ea mohloaare, arotsoe
- 1 8 ho ea ho 10-ounce sefuba sa khoho se sa hloekeng
- 1/2 eiee e bohareng, e lesotsoe
- Sopho e entsoeng ka lik'hilograma tse 1, khaola likotoana tse 1-inch
- Bakeng sa khabiso: Liiee tse tala tse khethiloeng le peo ea sesame
Litokisetso
- Hlatsoa hammoho metsoako eohle ea moriana. Beha ka thōko.
Khaola lesea la khoho ka lik'hilograma tse 1,2 le ho ja meroho.
Hala halofo ea oli ea mohloaare ka skillet e khōlō holim'a mocheso o mofuthu. Eiee ea pheha ka oli ho fihlela e le bonolo, hoo e ka bang metsotso e 5. Tlosa ho skillet.
Eketsa oli e setseng 'me u chese mocheso ho ea bohareng-bo phahameng. Kenya likhoho 'me u phehe, u sokolohe ho fihlela mahlakoreng' ohle a soeufala, hoo e ka bang metsotso e 10. Add asparagus le pheha, e hlohlelletsang, ho fihlela asparagus e khanyang botala.
Retelletsa mocheso ho ea bohareng ba tlaase 'me u ekelle eiee le moriana. Cook, susumetsang maikutlo, ho fihlela mongobo e thickened le eiee ba warmed ka.
Arola pakeng tsa lipoleiti tse peli mme u fafatsoe ka liiee tse tala tse khethiloeng le peo ea sesame (khetho). Sebeletsa ka raese e bootsoa kapa quinoa.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Haeba u na le meroho e meng eo u lokelang ho e sebelisa, e kang lihoete, li-mushroom kapa zucchini, u li kenye.
U ka sebelisa nama ea nama ea nama ea likhomo e bolileng, nama ea kolobe kapa ea shrimp ho e-na le moo u ka ratang. Sebelisa tamari e tlase ea tlaase ho e-na le sauce ea soy ea mahala ea gluten.
Litlhahiso tsa ho pheha le ho sebeletsa
Ke rata ho reka letsoho la ginger sehlahisoa sa lihlahisoa lebenkeleng. E etsa hore prep e sebetse habonolo haholo e le hore u ka ja lijo tafoleng ka potlako.
Lokisetsa ntho e 'ngoe le e' ngoe pele u qala ho pheha phihlelo e bonolo ka ho fetisisa ea ho pheha.
Sebeletsa ka raese e soeufitsoeng kapa quinoa ho pheha lijo.