Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 284
Letlalo - 15g
Carbs - 25g
Protheine - 16g
Kakaretso ea metsotso e 60
Lokisetsa metsotso e 30 , Cook metsotso e 30
Litšebeletso 2
Li-scallops ke liprotheine tse bonolo le tse phehang ka potlako tse ka thusang ho ja lijo tafoleng ka libeke tsa beke, kaha li pheha metsotso e 'meli feela ka lehlakoreng le leng. Tataiso ea lijo United States e khothalletsa batho ba baholo ho ja li-ounces tse robeli tsa litlhapi le lijo tsa leoatle beke le beke . Batho ba latelang lijo tsa mefuta ea Mediterranean tse akarelletsang lijo tsa leoatleng li atisa ho ba kotsing e tlase ea botenya le mefuta e meng ea kankere.
Ho pheha khalase ena, o ka sebelisa molamu o sa tsitsitseng kapa o otlolohileng ka tšepe. Garlicky poone le linaoa tse tala li etsa hore ho be le sehlabelo se hlasimolang sa lehlabula, empa u se ke ua lebala litlama tse ncha, tse eketsang li-antioxidants le lithane tsa tatso le tse ncha.
Lijo
- ½ lik'hilograma tse boima ba scallops (hoo e batlang e le li-scallops tse ka bang 10)
- 2 tablespoons oli ea mohloaare, arotsoe
- Li-linaoa tse tala tse limilione tse likete (hoo e ka bang 20 linaoa tse tala, tse khaotsoeng)
- 2 poone ea lijo-thollo, e koaletsoeng le ho khaola sekotlolo
- 2 khōlō garlic cloves, minced
- Kofi ea ¼ e entsoeng ka parsley e ts'oetsoeng
- letsoai le pepere ho latsoa
Litokisetso
1. Tlosa mesifa e nyenyane ea lehlakore ho tloha ho scallops. Pat e omme.
2. Melisa oli ea oli ea mohloaare ka har'a skillet e khōlō (eseng thupa kapa tšepe ea tšepe ka bobeli) ho feta mocheso o phahameng. Eketsa scallops ho skillet ka sekhahla se le seng ebe o pheha, o phalla hang, ho fihlela o le putsoa ka khauta 'me o fetoloa bohareng, hoo e ka bang metsotso e 2 ka lehlakoreng le leng. Nako le letsoai le pepere. Beha sekotlolo ebe u beha ka thōko ha u ntse u lokisetsa meroho.
3. Hema e 'ngoe ea oli ea oli ea mohloaare ka skillet holim'a mocheso o phahameng. Eketsa linaoa tse tala le ho phatloha ha metsi, koahele skillet mme u phehele metsotso e 3 ho isa ho e 5. Tlosa sekoahelo mme u kenyetse poone le konofolo mme u kenyetse metsotso e meng e 2. Nako le letsoai le pepere.
4. Fafatsa litlama ka holim'a scallops le parsley le sebeletsa.
Mefuta e sa tšoaneng le litlhahiso
Kopanya litlama mme u sebelise koena, cilantro kapa basil. Litlama tsohle li na le lik'hilojule tse fokolang empa li tšela polelo e tebileng. Ho feta moo, ho latsoa lijo le litlama ho u nolofalletsa hore u khaotse ho letsoai ntle le ho itella lijo.
Litlhahiso tsa ho pheha le ho sebeletsa
Reka "scallops e omileng," e sa keneng ka brine. Mabenkele a mang a rekisa scallops ea naha e batang ka bongata. Li boloke ka lehare le ho qhibiliha li-scallops tseo u li hlokang sehatsetsing bosiu pele u pheha. Feela faling ea scallops hanngoe nakong ea ho pheha e le hore ba fumane lipatlisiso tse ntle ka lehlakoreng le leng.