Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 128
Letlalo - 9g
Carbs - 4g
Protheine - 8g
Kakaretso ea metsotso e 60
Prep 60 mets , Cook 0 mets
Litšebeletso tse 8 (1/2 senoelo se seng le se seng)
Thabela litlolo tse ntle ka ho fetisisa tsa lehlabula ka salate ena e tloaelehileng ea langa le le lej . A apere ka asene e monate ea balsame le e nkhang hamonate ea basil, le hoja ho e-na le mefuta e seng mekae ea lisebelisoa, ho na le tatso e ngata le limatlafatsi.
Fresh mozzarella e na le mafura a tlaase 'me a phahame ka liprotheine ho feta mefuta e mengata ea li-cheeses. Litapole li tletse li-antioxidant lycopene , pigment e matla e khubelu e sireletsang lisele le ho loantša ho ruruha. U fumana se molemo ka ho fetisisa ha u sebeletsa e le 'ngoe feela!
Lijo
- 2 tablespoons oli e le mohloaare e sa lekaneng oli
- Supuni e le 'ngoe ea balsamic asene
- 1 teaspoon mahe a linotši
- 1/2 teaspoon e khaotsoeng ka konofolo
- ¼ e teaspoon letsoai le khabiso
- ¼ teaspoon pepere e mongobo o mofubelu
- 2 pints tamati ea cherry
- Li-ounces tse 8 tse ncha mozzarella chisi
- 1 senoelo se setle sa basil makhasi, a batlang a khethoa
Litokisetso
- Sejana se sephara kopanya oli ea mohloaare, asene, mahe a linotši, konofolo, letsoai le pepere; whisk hantle.
- Khaola litamati tsohle ka halofo.
- Beha litamati ka sekotlolo, ho lateloa ke ho tšela mozzarella chisi e hloekileng ebe joale e be basil.
- Lahlela metsoako ka bonolo ho apara ha u apara.
- Koahela 'me u lumelle ho lula mocheso ka kamoreng e 30 pele u sebeletsa.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Eketsa li-veggies tse ling tse hloekileng serapeng sa salate, tse kang likomkomere, pelepele kapa broccoli ho phahamisa 'mala le phepo e nepahetseng.
Basil le litamati li fana ka tumellano e kholo ea salate, empa litlama tse kang chives, parsley le tarragon li etsa ntho e fapaneng empa e le e thahasellisang.
Litlhahiso tsa ho pheha le ho sebeletsa
U ka sebeletsa salate hang ka mor'a ho e etsa, empa e lumella hore e tsamaee ka nako e seng kae e lumella litlolo hore li hlahise 'me monate oa tlhaho oa litamati o hlahe hantle. Ho e-na le metsotso e 30 ka mocheso oa motsoako, lebenkele le ka sehatsetsing ho fihlela le itokiselitse ho sebeletsa.
Sebeletsa e le sejana se lehlakoreng kapa holim'a bethe ea meroho e tsoakiloeng; leka hape salate ena e akhotsoeng ka lijo-thollo tse phehiloeng tse kang quinoa, raese e sootho, kapa farro.