Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 234
Fate - 0g
Carbs - 48g
Protheine - 14g
Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 15 , Cook metsotso e 20
Litšebeletso 4 (1 pere + ea 1/2 ea k'habote ea yogurt e 'ngoe le e' ngoe)
Poaching ke lentsoe le bolelang ho bososela ka bonolo, 'me ho cheka literebe ke tsela e ntle ea ho boloka litholoana tsa selemo. Mokelikeli oa poaching o entsoe ka motsoako oa metsi, mahe a linotši le ginger, e leng tlhahiso ea ho itšireletsa mafung.
Ginger ke pheko e tloaelehileng ea ho fokotsa matšoao a ho nyefoloa ke mafu le ho kula, 'me monate o monate o tlatsa monate oa mahe a linotši. Linotši li etsa mahe a linotši ho tsoa lero la lipalesa, 'me mofuta oa semela o ka phetha karolo ea' mala le li-antioxidant tsa mahe a linotši.
Ka kakaretso, mahe a linotši a tsejoa hore o na le antioxidant, antimicrobial, le e thobang, mme a sebelisoa e le meriana. Leka ho reka mahe a 'marakeng oa lihoai tsa sebakeng sa heno ho fumana mefuta e sa tšoaneng e entsoeng ka limela tse tsoang sebakeng seo u lulang ho sona. Mahe a linotši a tala a sebakeng seo a ka ba le karolo ho fokotsa ho kula.
Lijo
- 4 li-pear tsa bosc tse tiileng
- Likopi tse 4 metsi
- 3/4 senoelo sa mahe a linotši
- Sesepa se secha sa 1/2-cm, se phunyeletsoeng le se sliced
- Likotlolo tse peli li hlahisa likarolo tse tlaase tsa mafura a Greek
- 4 tablespoons pholileng pear poaching metsi
- 1/2 teaspoon vanilla extract
Litokisetso
1. Ka sekotlolo se seholo, chesa metsi le mahe a linotši ho fihlela o futhumetse mme mahe a linotši a qhibiliha.
2. Kenya likaroloana tsa ginger.
3. Eketsa ka mokhoa o bonolo lipere tsa metsi ebe o koahela ka pampiri e entsoeng ka letlalo e nang le lesoba le lenyenyane bohareng. Ho etsa selikalikoe se entsoeng ka letlalo, nka selikalikoe se seholo kapa pampiri e ngotsoeng ka letlalo 'me u kene ka boraro. Tšoaea ntlha eo holimo ho potoloha pitsa eo u e sebelisang le ho felisa pampiri e feteletseng e le hore selikalikoe se fete ka bophara ba pitsa.
Khaola lesoba bohareng ba selikalikoe se entsoeng ka letlalo ho lumella sefofane se seng hore se balehe nakong ea poaching.
4. Koahela lipere ka nako e tlaase haholo ho fihlela o pheha, metsotso e 15 ho ea ho e 25.
5. Tlosa mocheso 'me u tlohele lipere tse pholileng ka metsi a tsona.
6. Ho etsa yogurt: Khothaletsa hammoho ka yogurt e hlakileng, e pholileng ea poire e metsi le e nkiloeng ka vanilla.
7. Sebeletsa lipere tse futhumetseng kapa mocheso oa motsoako o nang le likhaba tse nang le khaba ea yogurt.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Ho phaella ho ginger, o ka eketsa thupa ea sinamone, li-peppercorns, li-vanilla, li-clove kaofela, kapa likhama tsa lemon ho metsi a poaching. Tsena tsohle li eketsa monko o monate le tatso ntle le ho eketsa lik'hilojule tse eketsehileng.
Ho fapana le sejana se phethiloeng, fafatsa li-pecans tse hahiloeng ka letsoho ka holim'a yogate bakeng sa tekanyo e eketsehileng ea mafura le protheine e phetseng hantle.
Litlhahiso tsa ho pheha le ho sebeletsa
Sebelisa tiile, hoo e ka bang lipere tsa tlase tse butsoitseng bakeng sa risepe ena. Seo se tla ba thusa hore ba lule ba le sebōpeho ha ba bososela ka metsi a chesang a chesang.
O na le poaching e eketsehileng metsi? E sebedise ho monate ka yogurt kapa oatmeal, kapa ho hlohlelletsa likhaba tse seng kae ka tee e chesang ho eketsa tatso le ts'ebetso ea monate.
Sebeletsa lipere tse chesitsoeng tse futhumetseng kapa mocheso oa motsoako ka sethala sa yogurt sa Grecia se monate ka poaching e eketsehileng metsi le vanilla e nkiloeng.