Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 275
Letlalo - 14g
Carbs - 28g
Protheine - 10g
Kakaretso ea metsotso e 40
Lokisetsa metsotso e 15 , Cook metsotso e 25
Litšebeletso 2
Sejo se seng sa meroho se etsa sehopotso se setle sa lijo tsa hoseng kapa sehlabelo sa brunch 'me se na le pelo e lekaneng ea ho sebetsa "lijo tsa hoseng" bakeng sa lijo tsa hoseng ka potlako bekeng. Lebelo lena le monate, le tlosa mahe, le boetse le etsa lijo tse ngata tsa meroho bakeng sa lijo tse kholo. Lisebelisoa tsohle li fokotsehile FODMAPs, e le hore o ka thabela ntle le ho hlahisa matšoao a IBS.
Lijo
- Li-soapi tse 5 tsa oli ea mohloaare, tse arohaneng
- ½ litapole tse khubelu tsa lik'hilograma le letlalo
- Li-ounces tse 3 tse sa hlahisoang ka li -eggplant , ½ -echch diced (kopi e le 'ngoe)
- 3 ounces khubelu e hlahisitsoeng ka hare, ¼ -kuch diced (senoelo sa 3/4)
- 1/8 teaspoon letsoai
- 1/8 teaspoon pepere e ncha e mongobo
- 3 ounces zucchini , diced ea 1/4-inch (senoelo sa 3/4)
- ¾ teaspoon e omisitsoeng lekhasi la oregano
- 1/3 senoelo se tšetsoe ka makhetlo a mararo scallion
- Mahe a maholo a mabeli
Litokisetso
- Ka skillet e kholo, likhabapo tse 2 tsa mocheso oa oli e kenngoa ka konofolo ka mocheso o phahameng.
- Eketsa litapole, jala li-soar ka pane, 'me u lule u sa lule u sa khutsuoa ho fihlela u le putsoa ka khauta ka tlase, 1½ ho isa ho metsotso e 2. Lokolla litapole le spatula le ho pata likotoana.
- Sautee, e susumetsang ka linako tse ling, ka metsotso e le 'ngoe hape. Kenya likhabapo tse 2 tsa konofolo tse entsoeng ka oli, li-eggplant, pelepele ea bello, letsoai le pepere. Pheha meroho, ho hlohlelletsa le ho phunyeletsa ho fihlela li-eggplant le pepere li nolofatsa 'me li soeufala libakeng tse ling, hoo e ka bang metsotso e 5.
- Eketsa zucchini le oregano 'me u phehe ho fihlela zucchini li le monate empa li le bonolo ka metsotso e 3 ho ea ho e 4. Eketsa senoelo sa metsi a ¼ le ho hlohlelletsa ho fihlela metsi a fetoha mouoane 'me litapole li phehoa ka metsotso e le' ngoe. Haeba litapole ha li etsoe, eketsa litepisi tse 2 tsa metsi, sekoahelo, fokotsa mocheso ho tlaase, le mouoane meroho bakeng sa metsotso e 8. Tlosa mocheso 'me u tsose ka har'a li-scallions. Sekoahelo se lule se futhumetse.
- Senya setlolo se senyenyane sa frying ho feta seaplane-mocheso o phahameng. Kenya teaspoon e 1 ea oli e entsoeng ka konofolo. Hula mahe a skillet le nako habobebe ka letsoai le pepere. Pheha ho fihlela mahe a phehoa, ebang ke "mahlakore a letsatsi" kapa "ho feta ho bonolo." Ho sebeletsa, beha likopi tse 1 ¼ tsa hashi holim'a poleiti le holimo ka lehe le le leng le omisitsoeng.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Tlosa li-scallions ka senoelo sa ¼ se fokolang chives.
Sebelisa squash lehlabula lehlabula ho e-na le zucchini.
Tlatsa pelepele e khubelu e khabisitsoeng mme u kentse sebaka se le seng se le seng sa lejoe, se entsoeng ka keloupe se khabisitsoe ka motsotso oa ho qetela oa ho pheha.
Bakeng sa mocheso o monate o eketsa teaspoon ea ½ e patisitsoeng e khubelu ea pepere ea foke kapa tse 'maloa tsa pepere ea cayenne.
Fafatsa sejana le tse ling tsa grated Parmesan chisi pele u sebeletsa e le monate tatso.
Litlhahiso tsa ho pheha le ho sebeletsa
Re khothalletsa ho pheha mahe hohle ho qoba kotsi ea maloetse a jang lijo. Haeba u rata mahe a hao a lehlakoreng le le leng, eketsa khaba ea metsi ho skillet ha mahe a se a phethiloe, koahela poto, fokotsa mocheso, 'me u lumella mouoane ho pheha litlhōrō tsa mahe.