Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 411
Mafura - 8g
Carbs - 49g
Protheine - 39g
Kakaretso Nako ea metsotso e 20
Lokisetsa metsotso e 20 , Cook 0 mets
Litšebeletso 1
Lipalo tsa Pita li phethahetse bakeng sa ho apara ka chelete e ntle. K'honthineng ena, u tla ba tlatsa ka mekhadi e ikhethang ea tuna e fanang ka melemo e 'meli ka lebaka la phetoho ea setso-e fokotseha ka mafura kahobane e phunya ka linaoa tse monate ho e-na le mayo e feteletseng,' me e ngata haholo ka fiber hobane karolo e ' ngoe le e' ho na le li-veggies . Melemo ena e mabeli e etsa hore e be lijo tsa motšehare o laolang mafura, o phethahetseng ho ba hlokomelang k'holeseterole ea bona.
Lijo
- 1 5-ounce e na le metsi a tletseng metsi a tuna, a tšolotsoeng a bile a tletse metsi
- 1/4 senoelo sa linaoa tse tšoeu tse entsoeng ka makoala, li hlatsoitsoe 'me li fokolloa habobebe ka fereko
- 1/2 e nyenyane e khubelu e hlahisoang ke tšepe, e khaotsoe hantle
- 1 nyenyane stalk celery, khabeloa chopped
- 1 rantipole, e qhibililoe le grated
- 1, langa le le leng, langa le le lejoe
- 1/4 senoelo sa parsley, se khethiloe
- 1/2 teaspoon letsoai
- 1/4 teaspoon ka kumin phofo
- khaba turmeric phofo
- 1 tablespoon mafura a mafura a mayonnaise
- 1 e bohareng ba koro e kholo ea koro, e arotsoe ka halofo 'me e bulehe
Litokisetso
- Kopanya lisebelisoa tsohle ntle le pita ka sekotlolo.
- Arola salate ea tuna ho pakeng tsa li-half pita.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Kakaretso ena e ka sebelisoa ho "hloekisa friji ea hau." Haeba u na le meroho e setseng, u e robe 'me ue ekelle ho phaella ho e ts'oanetsoeng, kapa u fetole feela tse thathamisitsoeng ho eng kapa efe eo ue sebelisitseng.
Ho reka linaoa tse tšoeu ho ka ferekanya! Hangata ho na le mefuta e meraro e bolokiloeng liseleng tsa litheko tsa liressa: linaoa tse tšoeu tse ka leboea, linaoa le linaoa tsa cannellini.
E mong le e mong ho ba bararo o tla sebetsa ho ena recipe.
Litlhahiso tsa ho pheha le ho sebeletsa
Sebelisa mofuta ofe kapa ofe oa tamati eo u nang le eona, empa hlokomela hore ba bang ba ka tšela lero le eketsehileng ho feta ba bang ha u ba khaola. U se ke ua lahlela lero la hae! Kenya feela motsoako.
Bakeng sa lijo tsa motšehare o lekaneng, thabela methapo ea pita e mabeli e nang le sopho e nyane, kapa e nang le sopho e khōloanyane.