Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 475
Letlalo - 13g
Carbs - 67g
Protheine - 27g
Kakaretso Nako ea 80 metsotso
Qetella metsotso e 45 , Cook 35 mets
Litšebeletso 4 (li-ounces tse 12 ka 'ngoe)
Ena sejo se monate, se monate le se monate sa ho oa se na le litlolo tse monate tse sa tšoaneng. Kabocha e fokotsehile ho FODMAP ho feta squash e tloaelehileng ea butternut ; e na le tatso e rarahaneng le mokhoa o monate oa litapole. Li-shop li atisa ho rekisa kabocha e hlajoa hampe e le buttercup squash, ka hona sheba lipatlisiso tsa litšoantšo pele u reka lijo tsena tsa bohobe bo nang le limatlafatsi.
Lijo
- 2½ likotoana tsa kabocha squash
- ¾ senoelo se sa phehoang quinoa
- 1½ likotlolo metsi
- ¼ teaspoon letsoai
- ½ teaspoon e omisitsoe makhasi a thyme
- 1/8 teaspoon fatage sage
- Likhaima tse likete tse peli, tse sa boneng, le lesoba la khoho le se nang letlalo, le entsoeng ka likotoana tse lik'hilograma tse peli
- ½ senoelo se omisitsoeng ka li-cranberries, li qhibililoe ka thata
- 1/3 senoelo se tšetsoe ka makhetlo a mararo scallion
- 1/3 senoelo se omeletsoeng ka boea bo botala (hoo e ka bang li-ounces tse 1½)
- 2 tablespoons silevera ea maple e 100%
- ¼ senoelo se kolobisitsoeng sa pecans
Litokisetso
- Preheat ovine ho 400F. Oli e behang kapa e tsamaee ka sefate sa foil bakeng sa ho hloekisa habonolo.
- Phunya squash ka makhetlo a 'maloa ka fereko' me ue behe holim'a poleiti e sireletsehileng ea microwave. Pheha ka matla a phahameng ho microwave ho fihlela ho le bonolo ho kenya thipa habonolo, metsotso e 8 ho isa ho e 12.
- Ha squash e ntse e pheha ka microwave, lekanya quinoa, metsi, letsoai, thyme le sage ka sekotlolo sa quartane tse peli. Koahela 'me u tlise pheha; fokotsa mocheso ho boloka ho omisa le ho pheha metsotso e 7. Eketsa khoho, tsosa, u koahele hape, 'me u phehe ho fihlela metsi a kenngoa' me mohatla o mosoeu oa peo ea quinoa e ka bonoa, hoo e ka bang metsotso e 5 ho isa ho e tšeletseng. Tlosa sekontiri se tsoang mochesong 'me u se lumelle hore se lule, se koahetsoe, metsotso e meng e 5 ho qeta mokhoa oa ho pheha. Fokotsa motsoako oa quinoa le oa khoho ka fereko, 'me u tsokele ka har'a li-cranberries, li-scallions le cheese e buluu.
- Ha squash e pholile ho lekaneng ho sebetsana le eona, e phunye kapa e khaole lehlakoreng, ebe o khaola squash ka halofo ka holimo. Tšoaea 'me u lahle peo. Beha likotoana tsa squash, lehlakoreng le le leng, ho lepa la ho baka. Hlatsoa kahare le kahare ea halofo e 'ngoe le e' ngoe ka khaba ea 1 ea sirapo ea maple. Tlatsa halofo e 'ngoe le e' ngoe le qubu ea quinoa le likhoho. Boha bohareng ba ontong ho fihlela motsoako oa quinoa o qala ho soeufala ka khauta, metsotso e 15 ho isa ho e 20.
- E le ho sebeletsa, khaola e 'ngoe le e' ngoe ea squash ka bobeli bakeng sa kakaretso ea li-servings tse 4. Fafatsa kotara e 'ngoe le e' ngoe ka phofo ea li-pecans tse khethiloeng.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Sebelisa khōhō e tala e teteaneng ho e-na le khoho e tšolotsoeng haeba u ka rata.
E le hore u fumane mokhoa ona oa limela, tlohela khōhō kapa ho tlosa li-ounces tse 8 tsa tempeh e senyehileng bakeng sa kana.
Haeba u khetha li-cheeses tse nyenyane, li-shredded cheddar kapa Gouda e seng e tsofetse bakeng sa cheese e buluu.
Litlhahiso tsa ho pheha le ho sebeletsa
Batho ba khenang leseli ba ka fumana hore karolo e robeli ea squash e entsoeng ka letsoho ke karolo e kholo e lekaneng.
Reka li-pecans tse hlatsoitsoeng ka letsoho kapa ho itlhatsoa ka sethopo sepakapakeng se boima ka mocheso o mofuthu, o tsosang kamehla, ho fihlela ba fifala moriti 'me ba fetoha monko o monate, hoo e ka bang metsotso e 5.
Sebaka sa licheba se ke ke sa pheha haholo ka setofo nakong ea nako e khutšoanyane ea ho baka, kahoo etsa bonnete ba hore li phehiloe ho boemo ba hau bo bonolo ba bonolo nakong ea mohato oa microwave.