Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 280
Letlalo - 12g
Carbs - 41g
Protheine - 5g
Kakaretso Nako ea metsotso e 70
Qetella metsotso e 10 , Cook metsotso e 60
Litšebeletso 4 (1 litapole + 1/4 li arabela ka mong le e mong)
Ja litapole tsa Hasselback e le karolo ea lijo tsa motšehare kapa tsa lijo tsa motšehare ha u lakatsa ho hong ho tsitsitseng le ho khotsofatsang. Seo ha se bonahale eka ke phepo e nepahetseng ea kelello, empa ke ka mabaka a mabeli.
Pele, ho hlokomoloha ka ho feletseng litakatso tsa hau li ke ke tsa etsa hore u phele hantle. Mohlomong, ho tla etsa hore u ikutloe u saretsoe 'me u u behe bakeng sa ho fula kapa ho itlopa joala hamorao. U tla be u le betere ho khotsofatsa litakatso tsa hau ka tsela e leka-lekaneng le e laoloang ke karolo.
Ntlha ea bobeli, e totobatsa bohlokoa ba ho tsamaea ka litsela tse tloaelehileng tsa lijo. Litapole ha se diabolose tse ipatileng. Ba na le sebaka se phelisang hantle-esita le se bolelang ho thusa ho laola k'holeseterole e phahameng. Le hoja e le starchy, tuber e boholo-holo e boetse e fana ka 4 dikgerama tsa fiber (haeba u boloka peel on), 4 dikgerama tsa protheine, hoo e batlang e le habeli potassium ea banana, 'me boholo ba livithamine tsa B le C, magnesium, phosphorus, tšepe, koporo, le ho feta.
Tsoelapele 'me u thabele paprika e' ngoe le e 'ngoe e monate, garlic, letsoai le sesepa se nang le pepere e ntšo ea litapole tsena. E apehile, eseng e halikiloeng, kahoo e fokotsehile ka mafura ao e seng a bohlokoa ho uena. U eketsa mafura a phetseng hantle a pelo le guac ka holimo. Haeba u kopanya k'harape ena e nang le protheine e boima, u tla ba le lijo tse feletseng.
Lijo
- 4 seaplane russet litapole
- 2 tablespoons oli ea mohloaare
- 1/2 teaspoon phofo ea konofolo
- 1/2 teaspoon fatše pepere e ntšo
- 1/2 teaspoon letsoai
- 1 e kholo ea avocado
- 2 tablespoons lero la lemone
- 1/4 teaspoon letsoai
- 2 tablespoons tse khethiloeng makhasi a mahlakoreng (khetho)
Litokisetso
- Preheat oven ho 425F 'me u lokise letlapa la ho baka.
- Hlatsoa litapole hantle, u boloke letlalo. Etsa le leng le le leng ka likaroloana tse 1/8-intshi, ho boloka likhae tse sa tsitsitseng ka botlaaseng ba litapole (ka mantsoe a mang, u se ke ua khaola hohle).
- Kopanya oli, phofo ea garlic, pepere e ntšo le letsoai sekotlolo se senyenyane.
- Beha litapole ka letsohong le behiloeng ka letsoai le ho hlahisa motsoako oa oli holim 'a' ngoe le e 'ngoe, ho etsa bonnete ba hore u ka phunyeletsa ka hare ho sefahleho se seng le se seng.
- Bake ka hora e le 'ngoe, u hlahloba metsotso e 45 le 50 ho etsa bonnete ba hore ha ba chese.
- Tlosa ho tloha letsong 'me u lumelle ho pholile. Ha u ntse u pholile, lokisetsa guacamole. Pupa 'me u tlose nama ho tswa ho avocado. E phahamisa ka fereko ebe u hlohlelletsa lero la lemone le letsoai.
- Ka holimo litapole tse nang le kotara ea guacamole. Fafatsa ka makhasi a cilantro haeba u lakatsa.
Mefuta e sa tšoaneng ea lijo le litšebeletso
U ka leka recipe ena ka litapole tse monate . Lintja li ka 'na tsa se ke tsa senya haholo, empa u tla thabela botumo bo monate le bothata ba antioxidant beta-carotene .
Ho cheka ha li-guacamole mona ke ntho e bonolo haholo-e leng lintho tse tharo feela-kahoo ho na le sebaka se lekaneng sa ho itlhophisa ho latela lintho tseo u li ratang. Eketsa teaspoon ea mongobo o chesang bakeng sa mocheso o itseng, kapa u kenyetse litamati tse monate.
U ka boela ua tlōla ka ho feletseng pagac le holimo holim'a litapole ka bongata ka ho ata ha liprotheine tse thehiloeng, joalo ka linaoa tse tsoekere kapa li- curhe tse khabisitsoeng .
Litlhahiso tsa ho pheha le ho sebeletsa
Kaha o ntse o boloka letlalo (le tla hlahisa hantle), o tla hlatsoa litapole ka botlalo. Li khunye ka matsoho a hau tlas'a metsi a matha, kapa ha ho le joalo, kenya chelete ka har'a brashi ea veggie ebe u li senya.
Mona ke bolotsana bakeng sa likhae tsa litapole tse phethehileng: Beha litapole pakeng tsa litulo tse peli kapa skewers.
Li tla thibela thipa ea hao hore e se ke ea khaola hohle 'me u tlohe selae se seng le se seng se nang le litapole.