Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 279
Letlalo - 18g
Carbs - 17g
Protheine - 14g
Kakaretso Nako ea 50 metsotso
Lokisetsa metsotso e 15 , Cook 35 mets
Litšebeletso tsa 10 (halofo ea pocket e chesang e 'ngoe le e' ngoe)
Joaloka lijo tse ngata tse sebelisoang ka har'a liphaka , lijo tse chesang ka pocket-tseo tse ratoang haholo tse nang le likokoana-hloko tse entsoeng ka chisi, nama le veggies-pack ka tatso hammoho le sodium e ngata. Fokotsa lintho tse nang le sodium 'me u boloke lijo tsa hau tse nang le khatello ea mali ho hlahloba ntle le ho sekisetsa ho tlatsa. Lipotla tsena tse chesang tse entsoeng ka maiketsetso li na le likhoho tse omileng , broccoli e nang le vithamine C le cheddar cheese kaofela tse kopantsoeng sekotlolo se le seng 'me se apetsoe sekhethong se le seng bakeng sa ho hloekisa habonolo, ho hlaphoheloa hamonate.
Lijo
- 10x 5x5 e bohale ba li-pastry (1.2 ounces ka 'ngoe)
- 1 khoho ea pound, e phehiloe
- 1 garlic clove, grated
- 1/4 teaspoon letsoai la kosher
- 1/4 teaspoon lero le khubelu
- 1/4 teaspoon fatše pepere e ntšo
- Likotlolo tse peli tsa broccoli florets, li riche
- 1 kopi e shredded e fokotsoe-mafura a cheddar chisi
- 1he e kholo, e otloa
Litokisetso
- Preheat oven ho 350F. Tšoaea lakane e kholo ea ho baka 'me u behele ka thōko ho fihlela u se u loketse ho e sebelisa
- Haeba u se u se u ntse u pheha, u phehe fatše khoho ka skillet holim'a mocheso o mofuthu.
- Ka sekotlolo se seholo, kopanya khōhō, konofolo, letsoai, pepere e khubelu, pepere, broccoli le chisi. Kopanya hantle-sebelisa matsoho a hau!
- Lokisetsa mekotla ea likarolo tsa mapolanka holim'a maphepa a ho baka.
- Sopela halofo ea senoelo sa motsoako holim 'a likarolo tse hlano tsa mekotla, ho phallela kahare ho eona ebe o siea hoo e ka bang kotara ka lisenthi.
- Ka holim'a setoro ka seng le se seng sa libaka tse setseng (tse se nang motsoako oa kana). E otlolla ka letsoho habonolo haeba e sa finyelle metseng ea motsoako oa kana. U sebelisa fereko, tobetsa lehlakoreng le leng ho ea koala le ho tiisa mahlakoreng.
- Hlapa sekoti ka seng ka ho hlatsoa mahe.
- Bake ho fihlela likariki li phehoa, hoo e ka bang metsotso e 35.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Haeba u khetha, fetola khoho ka boima ba lik'hilograma tse 95 lekholong. Kalo ea khalori e tla fetoha feela ke tse 'maloa. Ho sebelisa karolo ea 90 lekholong ea khomo ea khomo ho tla eketsa lik'hilojule tse 290 ka ho sebeletsa (halofo ea pocket e chesang e 'ngoe le e' ngoe).
Pizza hlama e ka sebelisoa ho e-na le sebaka sa mokotla o phoroselang. E ke ke ea tsoa feela e le e fosahetseng.
Litlhahiso tsa ho pheha le ho sebeletsa
Reka likarolo tsa li-pastry tse etsoang pele ho liaparo haeba u ka li fumana-li tla u pholosa nako e telele nakong ea pele. Haeba ba sa fumanehe, hlakola letlapa la ho khabisa 'me u khaole li-square tse 5x5.
U ka fokotsa konofolo kapa u sebelisa grater-microplane-sheba feela menoana ea hau!
Etsa hore broccoli e hlaphoheloe ka har'a motsoako oa lijo ho finyella phepo e tsitsitseng. U ka boela ua sebelisa thipa ho e rema fatše, empa e nka nako e telele.