Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 399
Letlalo - 9g
Carbs - 50g
Protheine - 28g
Kakaretso Nako ea 25 metsotso
Lokisetsa metsotso e 15 , Cook 10 mets
Litšebeletso 4 (likotlolo tse 1 1/2 ka 'ngoe)
Lekhasi lena le potlakileng le le bonolo le palesa ea pasta le nka metsotso e 25 feela ho itokisetsa ho tloha qalong ho fihlela qetellong. Ho kopanya li-shrimp le lisebelisoa tse ling tse tlaase ho mafura ho etsa hore e be phepo ea shrimp le pasta eo esita le batho ba nang le bothata ba ho hema ba ka thabela hobane lijo tse mafura haholo li tsejoa ka lisosa tsa ho otloa ke pelo.
Ke mokhethoa ea phethahetseng bakeng sa lijo tsa mantsiboea tsa beke le beke kapa o na le salate le baguette ea bohobe bo phoroselang, e ka fetoloa habonolo ka lijo tse loketseng k'hamphani.
Lijo
- Nonstick meroho ea pheho ea meroho
- 1 isipuni
- oli ea mohloaare
- 2 diaspuni tse omisitsoeng tsa basil
- 1/2 teaspoon letsoai
- 1 teaspoon e omisitsoeng oregano
- 1 lik'hilograma tse nang le li-philime, li phunyeletsoe le ho hlajoa (sheba mongolo o ka tlase)
- Li-ounces tse 8 tse sa koahetsoeng ke lengeloi la moriri oa pasta
- 1/2 senoelo grated Parmesan chisi
Litokisetso
- Beha pitsa ea metsi ho belisa pasta.
- Apare lesela le leholo haholo ka li-cooking spray. Beha mocheso o boima-mocheso, 'me u kenye oli ea mohloaare. Lumella mocheso metsotso e 1 ho isa ho e 2.
- Kenya basil e omisitsoeng, letsoai, oregano e omisitsoeng le shrimp. Tela ho apara shrimp le litlama le ho pheha metsotso e 6 ho isa ho e 8, kapa ho fihlela li-shrimp li pheha 'me li reteleha, li fetoha hang.
- Ho sa le joalo, pheha pasta ho ea ka sephutheloana litaelo. Tlatsoa.
- Tlanya motsoako oa shrimp le pasta e chesang.
- Fafatsa le cheese ea Parmesan mme u sebeletse.
Tsela ea ho Tlosa le ho Tlisa Shrimp
- Haeba hlooho e ntse e khomaretsoe 'me u batla ho e tlosa, e sotha ka bonolo. Joale, ho qala qetellong ea hlooho, ea ka tlase, moo maoto a khomaretsoeng teng, 'me u hloekise maoto le khetla.
- Haeba u ka rata ho tloha mohatla, tsoela pele. Ho seng joalo, o tšoere 'mele oa shrimp, tlosa mohatla ka toro e bonolo.
- Beha li-shrimp fatše 'me, ka ho sebelisa thipa ea ho bapatsa, khaola ka hare ho morao ea shrimp ho senola sefahla. Leka hore u se ke ua khaola haholo, 'me u ntše monoana o mosesaane.
- Bakeng sa shrimp ea mohatla, tlosa khetla joalokaha e boletsoe ka holimo, empa tlohela karolo ea ho qetela e khomaretsoeng, ebe u tlohela.
- Hlatsoa le ho omisa shrimp pele o eketsa recipe eo ue ratang haholo.