Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 144
Letlalo - 2g
Carbs - 24g
Protheine - 8g
Kakaretso ea metsotso e 40
Lokisetsa metsotso e 10 , Cook metsotso e 30
Litšebeletso tse 8 (1 senoelo se seng le se seng)
Haeba o na le khatello e phahameng ea mali, hangata ho molemo ho qoba sopho e entsoeng ka makoti kapa sopho e rekiloeng lireschorente. Li na le sodium e ngata, 'me haeba li le monate li tla ba le mafura a mangata a mangata. Sopho ea litapole haholo-holo e entsoe ka cream e boima, bacon, chisi le tranelate e bolila, empa feela hobane u leka ho ja hantle ha ho bolele hore u tlameha ho e lahleheloa ke eona.
Sopho e entsoeng ka litapole, leek le e tšoeu ea linaoa e na le tatso ka lebaka la li-leeks le li-litapole tse phehiloeng ka tlaase ea sodium kapa meroho. Joale linaoa tse tšoeu li kopantsoe, ho etsa hore ho be le letlalo le boreleli, le monate le lithane tsa tatso le phepo e nepahetseng.
Lijo
- 1 teaspoon oli ea mohloaare
- 3 cloves garlic, smashed
- 1 leek, khaola ka halofo bolelele 'me u hlatsoe
- Likopi tse 4 tsa litapole, li phunyeletsoeng le li-cubed
- Likotlolo tse 3 tlaase ea sodium kapa meroho
- 1 (15-ounce) e ke ke ea eketsa linaoa tse tšoeu tsa letsoai
- 1/2 teaspoon pepere e ntseng e qhibiliha
- Ho pheha, e bakang bakonte
- Lipped chives
- Nonfat tlhoro ea yogurt ea Segerike
Litokisetso
- Oli e futhumetseng ka mocheso o tlaase ka tlas'a pitsa e boima-tlaase.
- Hlakola liek le ho boloka meroho bakeng sa tšebeliso e 'ngoe. Eketsa karolo e tšoeu ea likheo le konofolo ho pitsa ea polokelo 'me u phehe, u hlohlelletse, ho fihlela u nolofalitsoe. Eketsa litapole le moro le ho omisa, ho koaheloa, ho fihlela litapole li le bonolo, hoo e ka bang metsotso e 20. Tlosa mochesong 'me u fetise litaba tsohle ho blender. Kenya linaoa tse tšoeu le pepere ebe u kopanya ho fihlela o boreleli.
- Tšela sekotlolo 'me u khabise mong le e mong ka dollop ea yogurt, teaspoon ea chives, le teaspoon ea bakonte e senyehileng (khetho).
Mefuta e sa tšoaneng ea lijo le litšebeletso
Mokhoa ona o motle oa sopho e entsoeng ka litapole e fana ka li-protheine tse ngata le limela tse nang le limela 'me li ka etsoa joang ka ho sebelisa meroho. Haeba u se semela, ikutloe u lokolohile ho phahamisa sopho ea hau ka popopi ea k'habete ea lejoe la greek, e nyenyane ea bakon, e nang le tatso e ngata haholoanyane.
Bakeng sa lebese, u tlohele yogurt.
Litlhahiso tsa ho pheha le ho sebeletsa
Haeba o rata sopho ea hau e ngata haholoanyane, siea halofo ea linaoa le halofo ea litapole ha u kopanya, 'me u li hlohlelletse qetellong.
Sopho ena e etsa lijo tse monate le tse tlatsitseng hammoho le salate kapa lehlakoreng le leng. Recipe e etsa hore ho be le betch e kholo, kahoo o ka e arola ho ja libeke tse ngata.