Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 417
Letlalo - 17g
Carbs - 55g
Protheine - 18g
Kakaretso Nako ea 25 metsotso
Lokisetsa metsotso e 5 , Cook metsotso e 20
Litšebeletso 2
Fokotsa setsi sena se nang le limatlafatsi-lijo tse ngata tsa lijo ka metsotso e 20.
Re rata tšobotsi ea lijo-thollo ea sesupa sena, ka litapole tse monate, tsa khauta le tse bonolo. Khale e fana ka tšebeletso ea veggie ho qala letsatsi la hau le mekotla ea li-antioxidants , livithamine le liminerale hammoho le tekanyo ea fiber . Lehe le tlama sejana se kopane, tse peli tse nang le tatso le tse nang le phepo, ha e ntse e eketsa protheine . Le bonase: Sejana sena se tletse li-spices tse nang le antioxidant.
Lijo
- 1.5 tablespoons oli ea mohloaare, arotsoe
- 1 e khōlō ea Yukon Khauta kapa litapole tse mosehla, 1/4 dikiki tse nang le lik'hilograma tse ka bang 1/4)
- 1 e nang le clove e bohareng, e nang le minced
- 1/4 teaspoon komine
- 1/4 teaspoon letsoai
- 1/4 teaspoon pepere e ntšo
- Likopi tse 4 tse seng li qhibililoe
- 1 thispone meroho moro
- Mahe a maholo a mabeli
- 1 tomate ea beefsteak e bohareng
- 1 e nyane e khubelu ea pepere (ho ikhethela)
Litokisetso
1. Ha u le bohareng ba skillet holim'a mocheso o phahameng, eketsa 1 tablespoon oli ea mohloaare le mocheso metsotso e 1.
2. Eketsa oiee 'me u phunyeletse ho fihlela ho fetoloa, hoo e ka bang metsotso e 2.
3. Eketsa litapole 'me u phalle ho fihlela o le masoeu le o bonolo, hoo e ka bang metsotso e 7, o susumetsang hangata.
4. Eketsa konofolo, komine, letsoai le pepere e ntšo ebe u hlohlelletsa ka litapole.
5. Eketsa khale le moro (kapa metsi) 'me u phehe ho fihlela o phunyeletse, hoo e ka bang metsotso e meng e meraro, o tsoakanya hantle.
6. Tlosa metsoako ea khale le litapole ho tloha skillet.
7. Eketsa sopho ea oli ea mohloaare e setseng ka 1/2 'me u phehe mahe ka bobeli ho fihlela a fihlella monehelo o lakatsehang, metsotso e 2 lehlakoreng le le leng, ebe metsotso e le' ngoe ka lehlakoreng le leng ho feta bonolo.
8. Arola litapole tsa khale tsa litapole holim'a lipoleiti tse peli. Beha lehe ka holimo 'me u sebelise likhae tsa langa le le lehla ka lehlakore. Ka hodimo ka pepere e ncha e mongobo kapa mongobo o chesang, joaloka sriracha, haeba o lakatsa.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Haeba u rata lipeiti, eketsa khaba ea salsa ho khale. U tla fumana tatso e ngata, u se ke ua bolela hore ke tsela e ntle ea ho eketsa lycopene e eketsehileng .
Haeba u se na li-fresh li-handy, leka meroho e mebala-bala kapa sebaka sa Swiss chard ho e-na le hoo. U tla fumana tatso e fapaneng haholo, empa ho na le phepo e ngata. Hape, haeba khale e na le tatso e matla haholo ho uena, leka ho fetola sesepa sa sesepa sa bonyane ho e-na le hoo.
Litapole tse monate tsa litapole tse mosehla li eketsa mmala o motle le monate o monate, hammoho le tekanyo ea beta-carotene.
Haeba u batla ho tsoela pele ho bapala hohle ka tatso, phofo ea phole, phofo ea curry le mefuta e meng ea mefuta e mengata ke monate o monate ho khale. Bakeng sa khaba ea linokoana, kopanya phofo ea phofo sebakeng sa komine.
Joalokaha u ka bona, recipe ena e ntle haholo ebile boemo ba phepo e nepahetseng bo ke ke ba fapana haholo ka li-swaps tsena.
Lisebelisoa tse peli tsa ho qetela ho etsa kemiso ena e le ea hau: fetola li-crumbled tofu ho e-na le mahe a phetolelo ea vegan, kapa u kenye lierekisi kapa poone bakeng sa 'mala oa pop.
Litlhahiso tsa ho pheha le ho sebeletsa
Kale pele e khaotsoe e fokotsa nako eo ue qetileng ka kichineng. Ho sebelisa litapole tse halikiloeng ho setseng ho tla boela ho fokotsa nako ea ho pheha.
Haeba u etsa sena bakeng sa baeti, pele u pheha litapole letsatsing pele ho moo ebe u ts'oanela ho chesa ka har'a pan le likhohlo tse ling ho fokotsa nako ea ho pheha. Boloka lichelete firateng 'me u sebelise lijo tsa motšehare letsatsing le hlahlamang.