Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 48
Fat - 3g
Carbs - 6g
Protheine - 1g
Kakaretso ea nako metsotso e 16
Qetella metsotso e 10 , Cook metsotso e 6
Litšebeletso 6 (1/2 senoelo se seng le se seng)
Mona ke tsela e mebala-bala ea ho tlisa tlhahiso ea hau ea veggie: fafatsa sesepa sena sa squash, pepere, le salsa ea onion ka liprotheine tse halikiloeng joaloka saalmon e halikiloeng le kana, kapa hlasimolla sejana sa hau le eona ka lehlakoreng le leng. Ke sejana se bonolo se hlokang ho feta seo lebitso la sona se se bitsang-zucchini, pepere ea bell, eieee, konofolo, lero la lemone, le letsoai la letsoai le pepere ke seo u se hlokang. 'Me haeba u se na grill, sejana se kopana hantle ka grill kapa saute pan, e nolofalletsa ho eketsa antioxidants, fiber, le ho feta lijo tsa hau tsa k'holeseterole.
Lijo
- 1 squash e bohareng bo tšeletsoeng, e lekanngoe ho pota-potiloe ka limilimithara
- 1 e bohareng ba zucchini e tala, e lekanngoe ka ho potoloha halofo ea lisenthimithara
- 1 pepere e khubelu ea tšepe e khubelu, e tranelitsoe ka halofo
- 1 e bohareng ea Vidalia onion, e peeled ebe e felisoa e lokisoe, e tšeloa likotoana tse peli
- 1 tablespoon oli ea mohloaare
- 4 cloves konofolo, grated kapa khabeloa minced
- 1 teaspoon letsoai la kosher
- 1/2 teaspoon fatše pepere e ntšo
- 1 tablespoon lero la lemone
Litokisetso
- Preheat grill ho ea bohareng (o ka boela oa sebelisa grill kapa kamehla fry pan ka tlaase ho tlaase mocheso).
- Tlosa li-zucchini tse sliced, pepere ea bellane le li-halves tsa onion tse nang le oli ea mohloaare ka sekotlolo se senyenyane. Lokisa lilae tse ka holim'a grill kapa pan 'me u phehe ho fihlela likhahla tse nyenyane le li-grill li bonahala, hoo e ka bang metsotso e 2 ho ea ho e 3 ka lehlakoreng le leng.
- Tlosa mocheso 'me u lumelle ho pholile, hoo e ka bang metsotso e 10.
- Etsa meroho ka li-cubes tse nyane.
- Fela ka letsoai, pepere le lero la lemone pele u sebeletsa.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Squash e 'mala o mosehla le zucchini e tala ke likhahla tsa lehlabula. Li bapisoa le phepo e ntle le tatso e ka sebelisoang ka tsela e sa tšoaneng. Haeba u khetha e mong ho feta e 'ngoe (e fapaneng e ka ba e theko e tlase), ikutloe u lokolohile ho sebelisa tse peli tse tšoanang. Salsa ea hau e ke ke ea e-ba e mebala empa e ntse e tla ba le bophelo bo botle.
Li-Vidalias ke e 'ngoe ea mefuta-futa ea li-onion-e tlase ho e-na le acid e phoruvic (e bolelang hore ha ho na mahlo a pholileng!)' Me hangata e thabela e tala. U ka boela ua sebelisa eiee e tšoeu kapa lilaee tse nang le tšoeu (li-grill tsa tsona kaofela, ntle le ho khaola ka halofo). Khetha khetho eo ue ratang kapa e ntle ka ho fetisisa ea chelete.
Fetola lemon ho latsoa.
Litlhahiso tsa ho pheha le ho sebeletsa
Salsa ena e sebetsa e le topping bakeng sa saalmon , matsoele a likhoho a monate, kapa maotla a khōhō . U ka boela ua e sebeletsa e le lehlakore.
Half lemon e tla hlahisa ka khaba ea lero la lemone.
Sebelisa lero la lemone la botlolo haeba ho le bonolo haholoanyane.