Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 303
Letlalo - 6g
Carbs - 46g
Protheine - 19g
Kakaretso ea metsotso e 45
Lokisetsa metsotso e 15 , Cook metsotso e 30
Litšebeletso 4 (likotlolo tse 1 1/2 ka 'ngoe)
Ho na le sopho e futhumetseng ea veggie le protheine ea mantsiboeeng a monate. Lula u itokiselitse ho tšela meroho ea hau e ratoang ea meroho le khoho ea combo ho sena Moroko o tšolotsoeng sejoang! Lijo tse ngata tse fanang ka likokoana-hloko tse loantšang kankere, li -fiber tse sebetsang hantle le tse nang le phepo e nepahetseng, li na le lintlha tse monate tse tsoang morara o omisitsoeng, sinamone le litapole le litekanyetso tse ntle tse tsoang ho phofo ea curry, komine, meroho, tamati le khōho. tekanyo ea livithamine le liminerale.
Lijo
- 1 tablespoon oli ea mohloaare
- Li-ounces tse 12 tse sa boneng, tse se nang letlalo tsa sekhoba li arohana, li arotsoe ka likotoana tse 1-inch
- 1 e omeletseng e mosehla eiee
- 2 e khabane ea garlic cloves
- 1 tablespoon curry phofo
- 1 tablespoon fat cumin
- ½ teaspoon fatše sinamone
- Likopi tse 7 tse khethiloeng meroho e tsoakaneng (litapole, lihoete, turnips, le / kapa parsnips)
- Likotlolo tse peli tlaase ea sodium ea moro
- ¼ senoelo sa morara o omisitsoeng, omisitsoeng oa cranberries, kapa cherisi
- 1 senoelo se tšolotsoeng, tomate (ka makotikoting kapa a hloekileng)
Litokisetso
1. Chesa oli ka pitsa e kholo holim'a mocheso o phahameng o mofuthu.
2. Fafatsa nama ka letsoai le pepere. Eketsa pitsa ebe u phallela ho fihlela e le khauta empa e sa phehoa, hoo e ka bang metsotso e 2. Fetisetsa plate 'me u behe ka thōko.
3. Eketsa eiee ho pitsa ebe u emela ho fihlela u qala ho sootho, hoo e ka bang metsotso e 4. Kenya konofolo 'me u qete metsotso e 1 hape.
4. Eketsa phofo ea curry, komine le sinamone 'me u tsose metsotsoana e 30.
Eketsa motso meroho, moro le morara o omisitsoeng.
5. Koahela 'me u bososele metsotso e ka bang 20 ho ea ho e 25, ho fihlela meroho e phehoa ka eona. Eketsa morose kapa ho phatloha ha metsi, senoelo sa kotara ka nako, haeba sejo se tšesaane se lakatsa.
6. Eketsa litamati le khōlo 'me u qete metsotso e 7 ho isa ho e 10, kapa ho fihlela khoho e phehiloe ka botlalo.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Meroho e meholo e hōla ka tlas'a lefatše 'me e kenyelletsa litapole , turnips, parsnips, lihoete, rutabagas, ginger, onion le konofolo, ho bolela mabitso a' maloa feela. Ha u khetha hore na motso oa meroho o kenyelletsoa kae, u hopole hore ba fana ka limatlafatsi tse fapaneng. Litapole tse monate li phahame ka vithamine A le lik'hilojule ho feta turnips le parsnips, empa li na le vithamine C. tse fokolang tsa li-veggies tsena tse tharo, li-parsnips li na le fiber e phahameng ka ho fetisisa le potasiamo . Khetha litakatso tsa hau, empa hape u hopole hore mefuta e sa tšoaneng ke ea bohlokoa, kahoo kenyelletsa meroho e fapaneng ea metso kamoo u lakatsang kateng!
Etsa sejana sena sa limela ka ho sebelisa linoelo tse 3 tse phehiloeng ho e-na le likhoho le meroho ho e-na le likhoho. Half senoelo sa likhoho tse phehiloeng se na le ligrama tse 7 tsa protheine li bapisoa le ligrama tse 32 tsa protheine ka li-ounces tse 4 tsa lesoba. Haeba u le limela tsa limela, etsa bonnete ba hore u fumana protheine ea hau libakeng tse ling letsatsi le leng le le leng ho tsoa lijong tse kang yogurt ea Greece, linate le peo.
U ka boela ua iketsetsa setso sa meroho ka ho futhumatsa pitsa ea metsi 'me u phaella nakong ea ho ea-ho ea libokeng. Leka onion, konofolo, parsley, thyme, bay makhasi le esita le seretse se omisitsoeng.
Litlhahiso tsa ho pheha le ho sebeletsa
Sebeletsa phofu ka raese e sootho kapa motsoala. Hopola hore raese e sootho e ka nka metsotso e 45 ho pheha, kahoo qala ho e pheha ha u ntse u etsa sejo. Ka lehlakoreng le leng motsoala o ka pheha metsotso e 5 ho ea ho e 10.
U ka boela ua kopanya sethopo le salate e tala ka tlhase ea limatlafatsi tse eketsehileng! Hlakola halofo ea senoelo sa kare le senoelo sa senole sa spinach, kopanya ka har'a thispone ea oli ea mohloaare ea moroetsana e ts'oanelang, senya le lero la lero la lero la lemone le likhahla tse 'maloa tsa pepere e ntšo le ho thabela.