Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 333
Letlalo - 13g
Carbs - 16g
Protheine - 40g
Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 20 , Cook metsotso e 15
Litšebeletso 4
Saladi le ho khotsofatsa hangata ha li tsamaee ka polelo e le 'ngoe. Empa salate ena ea Asia e khethiloeng e na le protheine e tsoang ho khōhō e nang le garlic-ginger, edamame le lithane tse ngata tsa meroho e tala. Ha ho na tatso ea khaello e tsoang litlama tse khanyang, tse ncha le liaparo tsa soy-lime tse tangy.
Lijo
- 1 tablespoon oli ea sesame
- 3 cloves garlic, peeled le khabeloa minced
- Ginger e nyenyane e 1, e grated
- ¼ teaspoon letsoai
- Lipilisi tsa likhoho tse 1 ¼ tsa lik'hilograma
- 1 hlooho botoro lettuce, chopped
- 9-ounce mokotla o khabisitsoeng k'habeche
- 1 rantipole e khōlō, e peeled le grated
- 1 senoelo sa samole sa shelled, se senyehileng
- 1 likomkomere, tse hahiloeng
- 2 a sokela celery, a khethoa
- Li-scallions tse 2, tse khethiloeng
- 2 tablespoons koena, chopped
- 2 tablespoons cilantro, chopped
- 2 tablespoons fokotsoe sodium soy sauce
- 1 tablespoon oli ea sesame
- 1 teaspoon mahe a linotši
- Mokeli oa 1 lime
Litokisetso
- Ka sekotlolo se senyenyane, kopanya oli ea sesame, konofolo, ginger le letsoai. Koahela matsoele a likhutsana le libaka ka mokotleng oa zip-top sehatsetsing hore u tsamaee ka lihora tse 8.
- Ha u loketse ho pheha, oli maqeba a grill ebe u beha mocheso o molelele. Ha ho chesa, beha khoho ka har'a grill 'me u phehele metsotso e 5 ho ea ho e 7 ka lehlakoreng le leng ho fihlela li-registrating tse nang le marang-rang le likhoho 160F karolong ea eona e teteaneng. Tlosa ho grill ebe u beha ka thōko ho pholile.
- Ha ntshe e ntse e le monate, lahlela lettuce, k'habeche, rantipole, edamame, likomkomere, celery, li-scallions, koena le cilantro hammoho ka sekotlolo se seholo. Ha khōhō e phomotse hanyenyane, e silafatsoe ka likotoana tse ntseng li lekana le fereko. Eketsa sekotlolo le meroho.
- Ka sekotlolo se sephara, hlakola moriana oa soy hammoho, oli ea sesame, mahe a linotši le lero la lime. Eketsa salate 'me u qhibilihe ho kopanya. Sebeletsa hang-hang.
Mefuta e sa tšoaneng ea lijo le litšebeletso
U se ke ua ja nama? Salate ena e ka etsoa habonolo feela ka ho senya nama ea tofu . Tšoaea ho tofu e ommeng, e kene ka likotoana tse longoang, 'me u lahlele ka pente ea ginger-garlic. U ka 'na ua batla ho eketsa linyepone tse ling tsa oli ea sesame ho thusa ho fokotsa le ho apara tofu. Skewer the tofu pele u e-ja metsotso e 'meli ka lehlakoreng le leng kahoo e se ke ea oela ka maqheku.
Le hoja salate ena e tlatsitsoe haholo, haeba u ka rata ho e ngatafatsa ka li-carbohydrate e rarahaneng, o lahlela ka raese e sootho e phehoang kapa quinoa, eo ka bobeli e tletse fiber mme e eketsa palo ea protheine.
U ka boela ua e etsa salate ea mokuli, ua e kopanya le li-noodle tse phehiloeng le tse pholileng tse phehiloeng. Li fumane ka seteisheneng sa Asia sa mabenkele a mangata a lireschorente.
Litlhahiso tsa ho pheha le ho sebeletsa
Seo ke se ratang haholo ka salate e entsoeng ka hop ke hore ha se batle, kahoo u ka etsa salate ea hao pele ho nako e le lijo tse bonolo, ho ja le ho ja lijo tsa motšehare.
Ho ke ke ha boleloa se tšoanang bakeng sa lettuce, kahoo ke ne ke e kenya ka mokotleng ebe ke e qeta pele ke ja. Ho ka 'na ha hlokahala hore u khantše ho apara hanyane, kahoo u jare mokotla o mong o lekaneng oa ho tšela salate ea hau pele u ja.
U lebale ho tšela khōhō ea hau? U se ke ua tšoenyeha-kamehla ke etsa joalo! E tla lula e e-na le tatso e ngata ha ue fa ka metsotsoana e 15 ea ho sesa ka konofolo le ginger.
Na u na le litlama tse setseng ha u se u entse recipe ee? Koahela samente le cilantro hammoho le oli ea mohloaare le lero le leng la lime ka mokhoa oa lijo bakeng sa pesto ea tangy ho sebeletsa ka litlhapi tse ncha kapa tse halikiloeng. Haeba u tseba hore u ke ke ua sebelisa ginger ea hau, e se ke oa e boloka le ho e boloka ka lehare, moo u ka e kenyang ho tloha serame u sebelisa grater microplane.
E le hore u boloke nako, batla hop e khabisitsoeng pele kapa e senyehileng, e leng lettuce le lihoete.