Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 190
Letlalo - 7g
Carbs - 14g
Protheine - 17g
Kakaretso Nako ea metsotso e 20
Lokisetsa metsotso e 5 , Cook metsotso e 15
Litšebeletso 6
Ha e le hantle, khoho (kapa Turkey) e le morena-khothatsa lijo ka sebele. Ke sejana se entsoeng ka kana, tranelate, li-mushroom le ka linako tse ling sherry. Lijo tse sa fumanehang ka lebese le matšeliso li ka 'na tsa se ke tsa utloahala eka li kopanya, empa ho ka khoneha ka ho kenya lebese la soy kapa la almonde bakeng sa lebese le tranelate e tloaelehileng. Li kopantsoe le phofo le moro oa khōhō, e etsa moriana o mosoeu o saenneng karolo ea sejana sena sa khale. Li-piment li eketsa tatso e sa lebelloang le ponahalo e phatsimang.
Ena ke sejana se setle sa ho etsa ha u setseng khoho e phehiloeng kapa Turkey, kapa khoho e ncha e phehoang firiji. Hangata khoho ea morena e sebeletsa ka raese, pasta kapa bohobe.
Lijo
- 2 tablespoons oli ea mohloaare
- 1/4 kopi ea onion (e entsoeng)
- 1 pepere e nyenyane e tala (e entsoeng)
- 1 e nyenyane (2-ounce) e ka li-mushroom (kapa li-mushroom tse ncha tse 4 ho isa ho tse 6)
- 1/4 teaspoon pepere e ntšo
- 1/2 senoelo phofo ea morero
- 1 lik'hilograma tse 1/2 lebese la soy (lebese le sa tsoekere kapa la almonde)
- 1 lik'hilograne tse 4 tsa khoho (kapa metsi a nang le khōho Molemo ho feta bouillon kapa bouillon ea kamehla)
- Letsoai ho latsoa haeba o sebelisa khoho ea tlhaho (empa e seng bouillon)
- Likotlolo tse peli tsa khoho (pheha, li hlabiloe kapa li shredded; kapa Turkey)
- 1 (4-ounce) nkho e entsoeng ka likobo
Litokisetso
- Pheha oli kapa botoro ka har'a sekhahla-mocheso o phahameng 'me u qhibilile onion metsotso e 2 ho isa ho e meraro. Kenya pepere e tala le li-mushroom, 'me u phehe metsotso e meng e 5 kapa joalo, ho fihlela u nolofatsa. Kenya pepere e ntšo ebe u kopanya.
- Eketsa phofo mme o phehe, o hlohlelletsa kamehla, ka metsotso e 2.
- Eketsa lebese le soya. Eketsa letsoai ha ho hlokahala. Tlisa sebopeho mme u phehele metsotso e 3 ho ea ho e 4.
- Kenya likhoho tse phehiloeng kapa Turkey le pimento. Hecha le ho sebeletsa.
Lintho tsa Motsoako le Litlhahiso tsa Tšebeletso
Ha u ntse u boloka lijo tsena lebese la mahala, u ka sebelisa lebese la kokonate sebakeng sa soya kapa lebese la almonde. E ke ke ea fana ka tatso ea kokonate ho sejana empa e tla etsa hore e be e monate le e monate.
E le hore lijo tsena li lule li phetse hantle 'me u ekelletse phepo e nepahetseng, u sebelise khoho ena ea mahala ea lebese holim'a "raese-raese" kapa bohobe bo hlahisitsoeng ka ho khetheha . E le mokhoa o mong oa phapati , leka pasta ea quinoa. Etsa bonnete ba hore o pheha e dente hobane haeba e koahetse e tla hlahisa letšoao la lijo tsa glycemic.