Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 223
Letlalo - 15g
Carbs - 9g
Protheine - 15g
Kakaretso Nako ea metsotso e 13
Lokisetsa metsotso e 5 , Cook 8 mets
Litšebeletso 2
Ho eketsa litholoana le litholoana tsa meroho ke e 'ngoe ea litsela tse molemo tsa ho laola khatello ea mali. Litholoana le meroho li fana ka livithamine, liminerale, li-fiber le li-antioxidants , empa bohlokoa ke potasiamo , magnesium, esita le khalsiamo eo li e fanang ka eona. Tsela e 'ngoe ea ho netefatsa hore u fumana meroho e lekaneng ke ho qala letsatsi la hau ka ho sebeletsa!
Setlama sena sa serapeng sa Mexico se akarelletsa pelepele le litlolo tse nang le monate, li-cilantro le tamati tse kenngoeng ka mahe a phofo a nang le protheine. E khabisitsoe ka chisi e khabisitsoeng le li-avocado tse nang le monate, potassium, lijo tsena tsa hoseng ke tsela e monate le e khotsofatsang ea ho qala letsatsi la hau.
Lijo
- Mahe a maholo a maholo +
- 1/4 kopi ea onion, e entsoe
- 1/4 senoelo bell pepere, e tšolotsoe
- 2 cloves konofolo, minced
- 1 tablespoon e jalapeno e ncha, e hlabiloeng
- 1/4 senoelo sa makhasi a cilantro, a batlang a khethoa
- 1/4 senoelo sa tamati, se tšolotsoeng
- 1/2 k'haracado e nyenyane, e lesotsoe
- 2 tablespoons shredded colby jack kapa cheddar chisi
- salsa kapa boea bo chesang
Litokisetso
- Ka sekotlolo se senyenyane, mahe a whisk le tšoeu ho fihlela ho kopantsoe le ho fofa. Beha ka thōko.
Koahela e nyenyane e se nang majoe a sese ka mocheso o bohareng. Senya ka oli ebe u eketsa onion, tšepe e tšepe, garlic le jalapeno. Pheha, e tsosang, ho fihlela e le bonolo, hoo e ka bang metsotso e meraro. Tlosa ho tloha 'me u behele ka thōko.
Etsa mocheso ho tlaase, o fafatsa hape, ebe o eketsa mahe. Pheha ka mocheso o tlase, o qhala mahe ka ntle ho pan ho ea bohareng le rabara spatula, ho fihlela hoo e batlang e etsoa. Kenya li-veggies tse phehiloeng le likhabapo tse 2 tsa mahe a mahe 'me u tsoele pele u pheha ho fihlela mahe a behoa.
Ho bokella, arola mahe pakeng tsa likotlolo tse peli. Eketsa langa le le lej, k'hocado, chisi, le ea setseng. Holimo le salsa eo ue ratang haholo kapa sauce e chesang. Thabela!
Mefuta e sa tšoaneng ea lijo le litšebeletso
Haeba u na le litlhapi tse ling tseo u lokelang ho li sebelisa, ikutloe u lokolohile ho li lahlela ka pan le pepper le eiee. Ho ja lijo tsa hoseng ke tsela e ntle ea ho sebelisa meroho e batlang e le mpe. Li-mushroom, poone le spinach li ne li tla eketsoa haholo.
Ho boloka lik'hilojule, mafura le sodium e laoloang, etsa bonnete ba hore u khomarela karoloana e nyenyane ea chisi le li-avocado tse thathamisitsoeng ho risepe. Ha li ntse li le matla, lijo tsena li boetse li na le lik'halori-tse teteaneng.
Haeba o hloka ho shebella k'holeseterole ea hau, u ka sebelisa makhooa a mahe a limela sebakeng sa mahe a feletseng.
Litlhahiso tsa ho pheha le ho sebeletsa
Ha o etsa mahe a pholileng, boloka mocheso o le tlase 'me butle-butle o tsose ho tloha ka ntle ho metse ka hare ho liphello tse ntle.
Sebeletsa ka poone ea lijo-thollo e futhumetseng kapa tortilla eohle ea koro le tšepe ea litholoana tse ncha bakeng sa lijo.