Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 349
Letlalo - 18g
Carbs - 8g
Protheine - 38g
Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 15 , Cook metsotso e 20
Litšebeletso 3
Kofi ea basil e tlaase e nang le metsoako ea meroho ke lijo tse potlakileng, tse bonolo le tse monate, tse itokiselitsoeng ka metsotso e 45 ho tloha qalong ho fihlela qetellong.
Mantsoe a hlahisoang ke meroho, li-mushroom , zucchini kapa squash ea lehlabula -ke sebaka feela sa ho qala, ka bongata le ka mefuta e mengata.
U ka sebelisa hoo e batlang e le meroho leha e le efe. Broccoli, cauliflower le eiee ke tse ling tse ntle. U ka boela ua kenya sebaka sa pesto sauce bakeng sa basil le konofolo haeba u lakatsa.
Lijo
- 3 tablespoons oli ea mohloaare
- Boneless pounds e le 'ngoe, lesela le sa khutsitseng la khoho, e be likotoana tse longoang
- 1/2 teaspoon letsoai
- 1/4 teaspoon fatše pepere e ntšo
- 1 pepere e khubelu ea bell, e hlatsuoa, e petsoe, mme e khetsoe
- Li-ounces tse 8 tsa li-mushroom, li hloekisitsoe le ho hlatsoa
- Likopi tse peli tse hlatsoitsoeng, tse nang le lisebelisoa le tse sliced zucchini
- 3 clove garlic, minced kapa e petelitsoe
- Li-ounces tse 8 tse hloekileng, tse hahiloeng
Litokisetso
- Ka skillet e khōlō ka lebaka la mocheso o phahameng, tlisa likhaba tse tharo tsa oli ea mohloaare oli ea oli ea mohloaare.
- Khabareng, fafatsa letsoai le pepere ka likotoana tsa likhoho. Kenya ka hloko likotoana tsa khōhō ho oli e chesang, u qobe oli leha e le efe e chesang e chesang. Pheha khōhō ka lehlakoreng le leng 'me u phunye likotoana.
- Kenya pepere e khubelu e hlabelitsoeng, li-ounces tse 8 tse nokiloeng li-mushroom, likopi tse 2 tse tšosoang ka zucchini kapa tse ling tsa squash ea lehlabula, tsosa le ho tsoela pele ho pheha.
- Ha lijo li se li phehiloe, li suthise ka lehlakoreng le leng 'me u kenye liaparo tse 3 tse nang le konofolo. Kamora metsotsoana e ka bang 30, e kopanya hammoho 'me u kenye li-ounces tse 8 tse hahiloeng.
- Pheha metsotsoana e 30 ho ea ho e 60 'me u sebetse. Pesto (ntlo e entsoeng ka mahahapa kapa e rekisoang) e ka nkeloa sebaka ho konofolo le basil.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Haeba kana e se tee ea hau ea tee, kapa haeba u batla ho fetola lintho hanyenyane feela, o ka fetola likhoho ho ena le risepe ea leha e le efe e tlaase ho e- na le eona. Mona ho na le mekhoa e metle ea carb:
- Likhoho: Khoho e tšoeu ea nama kapa Turkey, bo-bacon kapa mafura a tlaase a mafura ka mokhoa o lekanyelitsoeng, khoho ea Cornish
- Khomo ea khomo: Mobu oa khomo kapa khomo ea khomo e nang le mafura a fokolang ho 10%, marang-rang a mangata, marang-rang a li-sirloin, maqeba a pota-potileng, steak le lejoe la London
- Nama ea kolobe: Ham e phehiloeng, e nang le sefahleho, e se e le holimo, e etsoang hantle e entsoeng hantle, Bacon ea Canada, ka linako tse ling e phehiloeng ka bohobe e phehiloeng hantle (e ntle ka ho fetisisa)
- Konyana: Eoto e entsoeng ka letsoho, khaola e le phekolo ea nako le nako
- Veal: Holimo holimo, leoto la leoto, chop
- Lijo tsa lijo tsa motšehare: Lijo tse sa tsoekere, tse fokolang mafura tse kang Turkey
- Litho tse ling tsa protheine: Li-mahe, tofu , seitan, tempeh, linaoa le tse ling tsa mafura a mafura a mafura a kang cottage cheese le yogurt