Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 199
Mafura - 8g
Carbs - 26g
Protheine - 6g
Kakaretso Nako ea metsotso e 18
Lokisetsa metsotso e 10 , Cook 8 mets
Litšebeletso 8
Lerato la lithaba le tloaelehile litšebeletsong tsa lijo le ka mabaka a utloahalang; ke bethe e monate bakeng sa bongata ba lijo tse matlafatsang-meroho, litholoana, linate, lipeo, linaoa, khoho kapa ntate ea letsoai, tlhapi ea tlhapi, tofu le yogurt mosebetsing.
K'hasepe ena e sebelisa bohobe bo feletseng ba lijo-thollo (kapa bohobe ba Naan, haeba u khetha), e fanang ka lijo tse ngata tsa lijo le lijo-thollo. Ho na le bopaki ba saense ba melemo ea kutloisiso ea ho ja lijo tse feletseng tse tlatsetsang litekong tse phahameng tsa teko ho bana, ho liehisa ho fokotseha ha maikutlo, le ho boloka mohopolo o tsitsitse nakong ea bohareng le ho feta. Karolo e 'ngoe le e' ngoe ea lijo-thollo bokoeng ba boko li khutlela morao ka limilione tsa lilemo.
The arugula ho ena risepe e fana ka ts'ebeliso ea ts'ebetso, hape. Meroho e monate ke karolo e kholo ea lijo tsa MIND, kaha li bontšitsoe ho thusa ho tšehetsa bokhoni bo botle ba ho tseba hantle ka lebaka la limatlafatsi tsa bona, ho akarelletsa folate , vithamine E, carotenoids le flavonoids. Ho feta moo, motsoako oa oli oa mohloaare o itšetlehileng ka oli o fana ka boko ba lik'hemik'hale tse ngata tsa antioxidant le tse khahlanong le ho ruruha, tse ka felisang bokong ba liprotheine tse nang le chefo. Karate ea avocado e nang le boemo bo phahameng ba "mafura" e ka thusa ho fokotsa kapa ho fokotsa ho fokotseha ha maikutlo, hape.
Lijo
- 2 tablespoons oli-mo-oli oa mohloaare oli
- Tablespoons tse 2 tsa asene
- 1 teaspoon mosetareta oa Dijon
- 1 dash ea letsoai le pepere e ntšo
- 1 perekisi e khōlō e butsoitseng, e hlatsoitsoeng le e lesotsoe
- 2 boholo ba lijo-thollo tse sephara kapa bohobe ba Naama
- Likotlolo tse 2 arugula, hlatsoa le omisitsoe
- ½ e kholo ea avocado e butsoitseng, khaola li-chunks tse nyane
- 2 - thispone grated parmesan chisi
Litokisetso
- Preheat grill ho 400F.
- Ka sekotlolo se senyenyane, whisk hammoho oli, asene, mosetareta, letsoai le pepere.
- Hlatsoa liaparo tsa vinaigrette holim'a likhakisi tsa perekisi. Li behe holim'a grill e futhumetseng. Tata hlooho holim'a grill ebe u lumella liperekisi ho pheha metsotso e 1 ho ea ho e 2. Flip over le pheha metsotso e 'ngoe. Tlosa ho grill.
- Beha monokotšoai o monate ho chesa ka metsotsoana e 30 ka lehlakoreng le leng. Tlosa ho grill.
- Atolose sefahleho se seng le se seng. Kenyelletsa liperekisi tse halikiloeng le li-avocado li-chunks tse arolelaneng ka tsela e tšoanang holim 'a ngoe ka' ngoe; fafatsa le cheese ea parmesan. Koala moriri o setseng ka hodimo mme u sebeletse.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Kakaretso ena e rarahaneng haholo-o ka sebelisa meroho leha e le efe eo ue ratang, ho tloha lettuce la Roma ho bok choy. Li-veggies tse ling tse halikiloeng le litholoana ka holimo. Liphetoho tse ling li ka sebelisa squash ea lehlabula (squash le squash e tšehali), shallots, tamati, mahapu, kapa phaenepole.
E le ho etsa pizza e eketsehileng, jala moriana oa langa le le lej holim'a setho ka seng sa mapheo pele ho hohola. Fafatsa lihloaare tse ntšo kapa tse tala, tse hlakiloeng ka broccoli kapa li-cauliflower florets, le lesoba la mozzarella chisi. Haeba u batla ho phahamisa protheine, eketsa letsoele la khoho e tsitsitsoeng kapa salmone e khabitsoeng ka holimo.
Litlhahiso tsa ho pheha le ho sebeletsa
Botle ba khabiso ena ke hore u ka etsa li-flatbreads hantle pele u li sebeletsa ho ba lelapa la hao kapa metsoalle. Ba itokiselitse ka metsotso e seng mekae. Etsa bonnete ba hore o shebella monate, leha ho le joalo, kaha ha u batle litholoana tsa hau, litlhapi kapa ho robala holimo ho tlōla. Sepheo ke ho etsa marotholi a marang-rang empa ha ho na lijo tse ngata haholo.
Litlolo li tla robala hantle ka metsotso e seng mekae feela holim'a grill e chesang.
Tšoara "Flatbread Making Party" 'me u ka ba le baeti ba hao ka holim'a litlhōrō tsa bona. Sebeletsa ka ntle ho grill kapa ka ontong le setala sa yogurt sa Greece sehlakoreng ho eketsa tatso e bolila le e monate, kapa e e hlahise ka hot giardiniera kapa jalapenos e nang le minced e le motsoako.