Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Li-calories - 197
Letlalo - 4g
Carbs - 40g
Protheine - 3g
Kakaretso ea metsotso e 45
Lokisetsa metsotso e 15 , Cook metsotso e 30
Litšebeletso 4 (1 senoelo se seng le se seng)
Meroho ena e monate-e monate le e mongobo hase feela lijo tse ka thōko, empa le tsona li ka kenngoa li saleng kapa li kenngoa ka lijo tse fokolitsoeng tse fodMAP tse kang quinoa, raese, kapa li-groats tsa buckwheat ho li phutha. Maqheka a kenyang tatso ke mocheso o phahameng le ho chesa ka lehlakoreng le le leng ho lumella ho kopana ka ho fetisisa le pan e chesang.
Lijo
- Lihoete tse 3 tse bohareng, tse nang le li-ounces tse ka bang 8
- 3 di-parsnip tse mahareng, tse hlahisitsoeng (hoo e ka bang li-ounise tse 8)
- 1 litapole tse lekaneng tse nang le litapole, hlatsoa, letlalo ka (li-ounise tse ka bang 8)
- 1 tablespoon konofolo-e entsoeng oli ea mohloaare
- ¾ teaspoon omisitsoeng thyme makhasi
- 1/8 teaspoon letsoai
- 1/8 teaspoon pepere e ncha e mongobo
- 2 tablespoons silevera ea maple e 100%
- 7 diaspuni tse nang le asene ea balsame
Litokisetso
- Preheat oven ho 425F. Senya maqephe a mabeli a ho baka ka ho hlahisa spray kapa seaparo ka oli.
- Khaola meroho e 'ngoe le e' ngoe ka likaroloana tse boima ba lik'hilograma tse 1,2 ½. Ho khaola meroho ka likotoana tse sa tšoaneng ho netefatsa hore ba tla pheha ka tekanyo e le 'ngoe.
- Beha meroho litlamong bohareng ba leqephe le leng le le leng la ho baka. Koahela ka oli e entsoeng ka konofolo 'me u akhote ho apara. Fafatsa ka thyme, letsoai le pepere ebe u lahlela hape. Abela meroho ka mokhoa o le mong oa ho baka maqephe. Beha bohareng ba setofo 'me u chese ho fihlela meroho e le bofubelu bo tebileng ba khauta ka tlase, metsotso e 20 ho isa ho e 25.
- Ha meroho e ntse e chesa, kopanya sirapo ea maple le asene ea balsame ka sekotlolo se senyenyane.
- Tlosa pan ho tloha ka ontong le mapolanka a maple a kopantsoeng ka makhetlo a mangata holim'a meroho, ebe o pata likotoana ho apara. Fetola likotoana tsa meroho e le hore lehlakoreng le sa nang le sootho le shebane le theko.
- Khutlisa pan ka ontong 'me u chese ho fihlela motsoako o ntse o phunyeletsa' me o fokotsoe haholo, metsotso e 5. Hlohlelletsa likotoana tsa meroho ho apara ka motsoako oa sirapo. Tlosa likotoana tse bonahalang li le kotsing ea ho chesa 'me u khutlisetse tse ling ho ea ka ontong ho chesa ho fihlela motsoako o omme, metsotso e 3 ho isa ho e 4 ho feta.
- Tlosa meroho ho 'pan ha o ntse o futhumetse, kaha a ka khomarela ha a pholile. Sebeletsa mofuthu kapa mocheso oa mohatsela.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Mokhoa ona o na le mefuta e fapa-fapaneng ea ho etsa litlolo tse fokolang tsa FODMAP haholo-leka ka litapole tse tšoeu, fennel, k'habeche kapa pelepele ea tšepe.
Etsa limela tse u ratang haholo tsa thyme.
Rosemary, oregano kapa dill ke menyetla e meng.
Litlhahiso tsa ho pheha le ho sebeletsa
Ho ja meroho ho ntlafatsa tatso ea bona pele u e kenya ho sejana leha e le sefe, ho tloha sopong ho ea sekotlolo sa lijo-thollo.