Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Li-calories - 198
Letlalo - 5g
Carbs - 30g
Protheine - 8g
Kakaretso Nako ea 30 metsotso
Lokisetsa 30 metsotso , Cook 0 mets
Litšebeletso tsa 10
Ka linako tse ling ho ja lijo tsa motšehare ho ka 'na ha e-ba monate. Jazz e phahame ka lipepa tsena tse ntle tsa pinwheel tse sa shebahale hantle feela empa hape li monate ho ja 'me li tla etsa hore u ikutloe u khotsofetse.
Lihlahisoa tsena tse peli ( limela tsa hau tse lakatsehang ) le meroho e lefifi e nang le makhasi ke tsela e bonolo ea ho eketsa tlhahiso ea fiber ea hao 'me e le mehloli e metle ea folate , vithamine ea B e thusang ho thehoa ha lisele tse khubelu le tse tšoeu lefung la bone. Linaoa li boetse li na le mofuta oa starch o sebelisoang ke libaktheria tse phelisang hantle ka har'a kolone ho hlahisa mafura a mahlakore a mangata, a bonahalang a sireletsa lisele tsa colon.
Lijo
- Li-tortilla tse 10 tsa lisenthimithara (phofo e feletseng ea koro)
- Likotlolo tse peli tsa 1/2 tse linaoa tse ntšo (ho tsuba, ho tloha ho 16 oz-oz)
- Likotlolo tse 2 1/2 arugula (kapa spinach)
Litokisetso
1. Beha tortilla e le 'ngoe ka poleta kapa ka lebokose.
2. Hasanya 1/4 senoelo se koetlisitsoeng linaoa tse ntšo hohle ka lehlakoreng le leng la tortilla. Beha senoelo sa 1/4 sefola kapa sipinake se siea holim'a linaoa.
3. Ho qala ho tloha pheletsong e le 'ngoe, roala tortilla ka thata. Beha ka thōko. Pheta ka li-tortilla, linaoa le meroho ho fihlela tsohle li sebelisoa.
4. Koahela tortilla e rolitsoeng ka thata ka ho phuthela ka polasetiki le ka refrigerate ho fihlela u se u loketse ho e sebelisa.
5. Ho sebeletsa, arola tortilla e koetsoeng ka likotoana tse 1/2-inch.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Leka ho li etsa ka pere ea peanut le monokotsoai kapa ricotta, pepere e ntšo le li-zucchini tse behiloeng. Ikemisetsa ho paka ka ntho e tsoang ho lihlopha tse peli kapa tse tharo tsa lijo tse fapaneng ho leka-lekanya mokhoa oa phepo ea lijo tsa hau. Ketsahalong ena, u fumana starch ho tloha tortilla, protheine e tsoang linaoa (kapa pere ea peanut kapa ricotta), le meroho kapa litholoana tse tsoang meroho (kapa zucchini kapa monokotsoai).
Litlhahiso tsa ho pheha le ho sebeletsa
Etsa setlolo ka mafelo-beke 'me u tla ja lijo tsa motšehare' ho itokisetsa 'ho uena le ba lelapa la hao beke eohle. Tsena li boetse li le molemo ho etsa e le mohlokomeli moketeng oa hau o latelang.