Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 352
Letlalo - 16g
Carbs - 20g
Protheine - 32g
Kakaretso Nako ea 80 metsotso
Lokisetsa metsotso e 30 , Cook metsotso e 50
Litšebeletso 6 (linoelo tse 2/3 ka seng)
Ena ke lijo tse monate le tse monate, tse mebala-bala le tse monate ho li sebeletsa ha li thabisa baeti. E khutlisa hantle, kahoo e boetse ke mokhethoa ea loketseng oa ho lokisetsa ka Sontaha, ka lichelete tse reretsoeng ho khutlisa lijo tsa lijo tsa motšehare kapa tsa lijo tsa motšehare nakong ea beke.
Lijo
- ½ limilione tse likete tsa Switzerland
- 1ponepone e 1 le likhabapo tse 2 tsa garlic-tse kenngoa oli ea mohloaare
- 6 tse se nang letho, tse se nang letlalo tsa likhoho, tse ka bang 1 ¾
- ¼ teaspoon letsoai
- ¼ teaspoon pepere e mongobo o mofubelu
- ½ pepere e khubelu ea tšepe e khubelu, e hlakotsoe
- 1 rantipole e khōlō, e phunyeletsoeng le e hlakiloe
- ½ e nang le senoelo sa celeriac e nkiloeng
- ¾ senoelo se khaotsoeng ka makhasi a leek
- 1 14.5-ounce e ka hlahisa litamati
- Kopi e 1 ea Herbes de Provence
- ¾ litapole tse bofubelu bo lik'hilograma le letlalo, khaola likotoana tse peli
- 1 senoelo sa metsi
- Li-olives tsa kalamata tse 15, li koetsoe 'me li lekiloe
Litokisetso
- Khaola li-stems ka ntle ho Swiss chard mme u li khaole ka likotoana tse mashome a mahlano a mashome a mahlano; beha ka thōko, ho boloka stems e arohane le makhasi. Hlakola makhasi ho ea ka lithane tsa li-½-cm, ebe u li tšela likarolong tse tharo ka tsela e 'ngoe.
- Ka sekotlolo se seholo, se boima kapa sekontiri sa Madache, sopho e entsoeng ka mofuthu oa oli ka har'a mocheso o phahameng. Fokotsa likhama tsohle tsa khōlo ka letsoai le pepere, 'me u li sootho ka mahlakoreng ka bobeli ho fihlela o le putsoa ka khauta.
- Tlosa likotoana tsa khoho ka sekotlolo ebe u beha ka thōko. Kenya likhabapo tse 2 tsa oli ka pitsa 'me u kenye pepere e khubelu, lihoete, celeriac, makhasi a leek le chard e hlahisa pitsa ebe e phalla ho fihlela e fokotsoe, metsotso e 4 ho isa ho e 5.
- Khutlisetsa khoho ka pitsa ebe u eketsa tamati le lero, Herbes de Provence, litapole le metsi a 1 senoelo. Koahela 'me u bosose ka metsotso e 20.
- Hlahloba makhasi a chard le mehloaare, koahele 'me u phehe ho fihlela makhasi a le bonolo' me litapole li phehoa ka metsotso e ka bang 5. Latla ka likotlolo ebe o sebeletsa chesang.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Ha ho Herbes de Provence? Sethoposese sa ½ se omisitsoeng, se rosemary e pshatlehileng, 1 teaspoon e omisitsoeng oregano, teaspo e 1 e omisitsoeng basil, le teaspoon e ½ e omisitsoeng ea thyme.
E bea li-zucchini tse nyenyane tse 1 le li-squash tse lekaneng tsa lehlabula bakeng sa mohaho. Quarter e phalla ka bolelele, ebe e ba khaola ho ea ho li-½ cm.
E le ho etsa hore kemiso ena e fokotsehe ka mafura, matsoele a se nang letlalo, a se nang letlalo a ka sebelisoa sebakeng sa maotla a khōhō.
Likotlolo tse khōlō tsa khōhō li lokela ho aroloa likotoana tse peli kapa tse tharo ka seng pele li soothoa.
Litlhahiso tsa ho pheha le ho sebeletsa
Swiss Chard e ka ba lehlabathe, kahoo e hlatsoe ka hloko, haholo-holo stems.
Batho ba bangata ba jang lijo ba ka 'na ba thabela sejo sena sa li-quinoa, ma-millet kapa buckwheat.