Letsoai le bonolo la Marinara

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 36

Letlalo - 2g

Carbs - 5g

Protheine - 1g

Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 10 , Cook metsotso e 25
Litšebeletso tsa 16 (1/2 senoelo se seng le se seng)

Lebala ka linkho tsa tsoekere e tsoekere le e phahameng ea sodium marinara. O ka etsa libethe tsa hau tse nang le boleng ba lireschorente ka metsotso e 30.

Tšoaea lisebelisoa tse 'maloa ho tloha ho teteana' me u tla hlolloa ke hore na ho bonolo hakaakang ho etsa sejoe sa setaliana sa setaliana. Sebelisa moriana ona oa morero ka ho fetisisa bakeng sa li-pasta, pizza , li-baked, kapa feela bakeng sa ho ja bohobe bo hloekileng.

Lijo

• 2 tablespoons oli e le mohloaare e sa lekaneng oli
• 1 clove garlic, minced
• 1 seaplane onion, khabeloa chopped
• 1 teaspoon e omisitsoeng oregano
• 2, 28-ounce e ka senya tomate
• 2 di-teaspoon letsoai
• Likhasiana tse ncha tsa likotlolo tse ncha

Litokisetso

1. Ho futhumatsa oli ka sekotlolo se ka hare.
2. Kenya konofolo le onion 'me u lutse ka metsotso e 5 ho nolofatsa oiee.
3. Eketsa oregano e omisitsoeng mme u phehe metsotsoana e 20, ho fihlela monko o monate.
4. Kenya litamati le letsoai mme u tsoele hantle.
5. Tlisa ho pheha.
6. Fokotsa mocheso le ho omisa, u koahetsoe metsotso e 20, u susumetsa ka linako tse ling.
7. Tlosa mocheso.
8. Hlakola ka botlolo ka basil le ho kopanya ka sauce; nako le letsoai le pepere e eketsehileng, ha ho hlokahala.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Litamati tse silafalitsoeng ka makotikoti li etsa hore mongobo ona o be le chunky ka mokhoa o babatsehang oa tlhaho, empa haeba o khetha silky le mongobo oa mongobo, puree le qoeliso ea blender.

Haeba ha u na ho qoelisoa ka ho qoelisoa, puree ka li-batches u sebelisa k'hamphani ea countertop; e-ba bonnete ba hore o koaletsoe ka holimo ka sephaphatha se hloekileng ho thibela ho phatloha ha mouoane.

Litlhahiso tsa ho pheha le ho sebeletsa

Kakaretso ena e etsa karolo ea likarolo tse peli tsa moriana oa marinara. Arola likaroloana tsa quart kapa li-pint ebe o boloka ka lehare ho likhoeli tse tšeletseng. Mekotla e bolokehileng ea Freezer e boetse e na le lijana tse babatsehang tsa polokelo ea lisoso. Tlatsa 'me u robale fatše ho fihlela u le maqhoa, ebe u boloka maqephe a bataletseng a bataletseng libakeng tse thata ho pholletsa le lehare.

Litapole tsa setso ke sebaka se totobetseng sa ho qoba ba nang le lefu lena, empa hopola hore nama ea nama e entsoeng ka li-breadcrumbs e ka boela ea silafatsa moriana oa marinara le gluten. Etsa li-meatball tse nang le li-crackers tsa raese tse fokotsoang hantle kapa feela khomo ea nama ea mobu. Leqhoa lena la marinara le etsa moriana oa meatball o sa tsitsang.