Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 437
Letlalo - 10g
Carbs - 41g
Protheine - 45g
Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 20 , Cook metsotso e 15
Litšebeletso 4
K'hepe ena e bonolo haholo e ts'oetsitsoeng ea khōlo ea khōlo ea khōlo ea khōhō e bonolo ebile e nka metsotso e 35 ho itokisetsa ho tloha qalong ho fihlela qetellong. Ntho e kenyelletsoeng ke hore e fokotseha haholo.
Kaha mafura a mangata haholo ka sejana a ka baka tšollo ea mali, mokokotlo o fokolang mafura o ka fokotsa menyetla ea ho senya. Kahoo hona joale u ka rata takatso ea hau bakeng sa kabobs ntle le tšabo.
Kakaretso ena e hloka skewers ea lepolanka e entsoeng, empa tse ling tsa kabob li rata ho sebelisa tšepe skewers ho thibela monyetla oa patsi ho phallela ka lijo. Khetho ke ea hau. Ho sa tsotellehe hore na boemo ke bofe, u se ke ua apara skewers ka oli e ngata ea mohloaare pele u sebelisa. Lijo tsa hau li tla li senya habonolo ho tsona.
Lijo
- 1 tablespoon oli ea mohloaare
- 1 teaspoon oregano
- 1 basaspoon basil
- 1/2 teaspoon rosemary
- 1/2 teaspoon parsley
- 1 1/2 lik'hilograma tse se nang bonase, sefuba sa khoho se se nang letlalo, se entsoe likotoana tse 1-inch
- Nonstick meroho ea pheho ea meroho
- Likopi tse 4 tsa zucchini tsa khaola likotoana tse 1-intshi
- Likotlolo tse 3 tse nyenyane tsa konopo li-mushroom, stems e tlosoa
- Kopi e le 'ngoe e telele-thollo e raese, e phehiloe ho latela litaelo ntle le letsoai kapa mafura
Litokisetso
- Ka sekotlolo se ka hare, kopanya 1 tablespoon oli ea mohloaare, 1 teaspoon oregano, basaspoon 1 basil, 1/2 teaspoon rosemary le 1/2 teaspoon parsley.
- Kenya 1.5 lik'hilograma tsa likhoho ho sekotlolo ebe u kopanya hantle, ho koahela mahlakoreng ohle a khoho.
- Lumella metsotso e 5.
- Senya pampiri ea broiler le spray ea meroho e sa khonehang.
- Khothaletsa likotlolo tse 4 tsa likotchini le likotlolo tse tharo konopo ea li-mushroom ka har'a sekotlolo sa khoho ho fihlela ho koahetsoe.
- Khoho ea likhoho, li-mushroom, le likotoana tsa zucchini li li fetola, li-8 skewers.
- Beha libobs sebakeng sa broiler
- Roala metsotso e mehlano ka lehlakoreng le leng, ho fetola hang.
- Sebeletsa ka raese e chesang e sootho.
Tlhokomeliso: Li- Kabob li sebelisoa ka tloaelo holim'a bethe ea raese, e nang le bohobe ba pita. Li ka sebelisoa kapa li tima ho skewer ka li-sauces tsa ho khetha.
Thaba Lintlha Tse Bohlokoa ka Likabobs
- Shish kebab ke phofshoana ea nama e entsoeng ka linonyana (konyana, nama ea nama ea likhomo, tlhapi kapa likhoho, le nama ea nama ea nama ea nama), meroho e kang pelepele e tala, eiee le li-mushroom.
- Ebang ke kabob e hlalositsoeng, kebab, kebob kapa kebap, lentsoe (ka ho toba le bolelang "skewer"), le tsoa Turkey 'me le tumme le masole a Asia, a ileng a chesa nama ka likhama tsa sabole.
- Bochabela bo Hare, hangata li-kabobs ha li lokisetsoe ka li-skewer 'me ha se kamehla li entsoeng ka nama le li-veggies.