Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 207
Letlalo - 16g
Carbs - 16g
Protheine - 3g
Kakaretso ea metsotso e 45
Lokisetsa metsotso e 15 , Cook metsotso e 30
Litšebeletso 4 (1 senoelo se seng le se seng)
Ma-peca a na le li-antioxidants tse ngata le li-fat monatesaturated tse nang le pelo e phetseng hantle. Li na le likhahla tse bonolo empa li ntse li ja nama tse nang le meroho e halikiloeng.
Litholoana tsa Brussels li na le libolo tse tala tse tala tse shebahalang joaloka li-cabbages tse nyenyane, 'me ke hobane li tsoa lelapeng le le leng la limela tsa morara. Meroho ea Cruciferous e na le li- phytonutrients tse ngata , limela tse thehiloeng limela tse ka thusang ho fokotsa ho ruruha le ho fokotsa kotsi ea ho ba le kankere. Lihlahisoa tsa Brussels li monate ha li halikiloe ka ontong le delicata squash (li-squash tsa mariha tsa bosiu tse nang le letlalo le jeoang), li nkiloe ka boea bo bofubelu, 'me li apara mapolanka a mapolanka a monate. Etsa ho ama rosemary e ncha kapa e omisitsoe ho apara monko o monate.
Lijo
- Li-ounces tse 12 li hlaha (tse ka bang 2 linoelo tsa ho bokella)
- 1 se-squash ea delicata e bohareng
- 1/2 li-onion tse khubelu
- 1/2 teaspoon letsoai
- 2 tablespoons oli ea mohloaare, arotsoe
- 1 tablespoon dijon mosetareta
- 1 tablespoon maple sirapo
- 1/2 teaspoon e entsoeng e omisitsoeng kapa ea rosemary e ncha
- 1/2 senoelo sa pecans
Litokisetso
- Preheat oven ho 425F.
- Kopanya hammoho 1 tablespoon oli ea mohloaare le mosetareta, sira ea maple le rosemary. Beha ka thōko.
- Hloekisa limela tsa Brussels, u tlose makhasi leha e le afe a kantle. Sela ka halofo le sebaka ka sekotlolo se seholo.
- Khaola squash ea delicata ka halofo ka bolelele, u phunye peo, 'me u khaole halofo ka halofo hape. Kenya likarolo tsa khoeli ea khoeli le ho kenya sekotlolo se seholo.
- Etsa setlolo sa boea bo bofubelu ka letsoho ebe o ekella sekotlolo.
- Lahla meroho e nang le letsoai le sopho e le 'ngoe ea oli ea mohloaare. Beha letlapa la ho baka ebe o chesa ka kakaretso ea metsotso e 30 ho ea ho e 35. Nakong ea metsotso e 20, lahlela meroho ebe o eketsa halofo ea ho apara le li-pecans kaofela. Tsoela pele ho baka ka metsotso e 10 ho ea ho e 15 ho fihlela meroho e le bonolo ebile e qala ho sootho. Hang ha meroho e qetile ho chesa, e khabisa ka ho apara.
Mefuta e sa tšoaneng ea lijo le litšebeletso
U se ke ua bona squash ea delicata sebakeng sa hao sa lebenkele kapa 'marakeng oa lihoai? Leka sena ka squorn squorn kapa likopi tse peli tse entsoeng ka leqhoa. Haeba u ntse u paka mokete ona oa lijo tsa motšehare, matlafatsa liprotheine tse nang le lihlahisoa tsa limela le li-cockpy bakeded edamame. Koetlisi e entsoeng ka mokotla kapa khōhō e nang le li-cranberries tse omisitsoeng ke e 'ngoe ea nako ea selemo ea ho fumana liprotheine tse nang le boleng ba boleng bo phahameng bo botle.
Litlhahiso tsa ho pheha le ho sebeletsa
Boloka lipeo tsa squash ebe u li chesa!
Limela tsa squash li ruile mafura a phetseng hantle, liprotheine, zinki le tšepe. Ho etsa peo e halikiloeng, ope ea preheat ho 300F. Arola lipeo ho tloha meleng o motle oa squash ka hohle kamoo u ka khonang. Beha colander mme u tsamaee tlas'a metsi a pholileng, ebe u lahlela lithaole tsa pampiri kapa thaole e hloekileng ea sejana le ho omella. Beha lipeo ka sejana sa ho baka 'me u phunye ka oli ea mohloaare (sebelisa oli ea teaspoon e le' ngoe ka likarolo tse 3/4 tsa senoelo) le letsoai la letsoai.
Bake metsotso e 20 ho isa ho e 30, kapa ho fihlela peo e qala ho sootho.