Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 404
Letlalo - 10g
Carbs - 68g
Protheine - 9g
Kakaretso Nako ea 25 metsotso
Qetella metsotso e 10 , Cook metsotso e 15
Litšebeletso 4 (1 senoelo se seng le se seng)
Sena se nka Chinese Lo Mein ea khale ke phetoho e khanyang e tletseng likokoana-hloko tse ngata, li-noodle tsa lijo-thollo tse feletseng le protheine ea limela . Raese e Brown le nyalothe ramen noodles li lahleloa ka ho kopanya likokoana-hloko tse bonolo le ho tletse mongobo o monate o monate.
Litlolo li monate hantle 'me li fana ka melemo ea lijo: ho na le li-probiotics tse tsoang ho asene ea cider e sa tsoaneng, e sa sebelisetsoeng ea asene le limatlafatsi tse tsoang malapeng. Mefuta e sa tšoaneng ea meroho e boetse e molemo bakeng sa boko ba hao.
Lijo
- 2 raese e sootho le mahobe a ramen
- 2 tablespoons tlaase sodium soy sauce
- Tablespoons tse 2 tsa sesame
- 2 tablespoons agave monoana
- 1 tablespoon e tala, senepa sa morara sa apole se sa ratoang
- 1 tablespoon meroho e ncha, e qhibilihantsoeng le e betliloeng
- 1 teaspoon Sriracha (chesang le pepere sauce) (khetho)
- Likopi tse 2 tse hlahisang meroho (lekhae le lehloa, lihoete, pelepele, eiee, broccoli le k'habeche)
- 4 ounces e tiileng tofu, patted e ommeng le ho khaola likoto
Litokisetso
- Lokisa li-noodle tsa ramen ho ea ka litaelo tse pakeng.
- Ka sekotlolo se senyenyane, whisk hammoho soy sauce, oli, lekhala la agave, asene, ginger, le Sriracha, haeba le sebelisa. Kenya meroho le tofu ho sekotlolo se seng se seholo. Tšela sauce ka holimo 'me u lahlele ho fihlela u koetsoe hantle.
- Eketsa motsoako oa meroho le tofu ho stovetop ho feta bohareng-mocheso o phahameng motseng o moholo kapa skillet. Koahela le mocheso ka metsotso e 10, ka linako tse ling. Ha meroho e qala ho kokobetsa, e se e loketse.
- Kenya li-noodle motsoako oa meroho 'me u kokotse habobebe. Tlosa setofo mme u sebeletse ha o ntse o futhumetse.
Mefuta e sa tšoaneng ea lijo le litšebeletso
O ka sebelisa spaghetti kapa li-noodle tsa lijo-thollo tse feletseng. Eketsa meroho e meng, e kang bok choy, li-scallions, li-eggplant, lehlōmela la Brussels, kapa li-cauliflower. Bakeng sa lits'ebetso tse eketsehileng, kenyelletsa Chaena tse hlano tsa spice kapa phofo ea likhase tse monate bakeng sa ho khaola le ho matlafatsoa ho matlafatsang. Ho khelosa tofu pele u e kenya meroho bakeng sa mokhoa o fapaneng, haeba o lakatsa.
Litlhahiso tsa ho pheha le ho sebeletsa
Hlatsoa motsoako ka likotlolo ka bomong ebe o sebeletsa hang-hang. Fafatsa le limela tsa sesame, haeba o lakatsa.
Sejo sena se pheha ka potlako e le se shebe ka hloko. Lihlahisoa li ka bolokoa ka sekotlolo se sa keneng ka sehatsetsing sehatsetsing hore se thabele matsatsi a mabeli.