Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 224
Letlalo - 6g
Carbs - 40g
Protheine - 6g
Kakaretso ea nako metsotso e 75
Lokisetsa metsotso e 15 , Cook metsotso e 60
Litšebeletso 6 (likopi tse peli ka 'ngoe)
Bohloa bo bofubelu le bo pherese ba beet, motso oa meroho o fumanehang selemo ho pota, fana ka ho feta mmala o motle ho lijana. Li tla li tletse likokoana-hloko tse bitsoang betalains-li-antioxidants tse loantšang ho fokotsa ho ruruha 'meleng oa hau. Li kopane le mefuta e meng e mengata e mebala-bala e kang eiee, pelepele ea tšepe, lihoete le k'habeche, mokhoa ona oa khale oa borscht ke motsoako oa lintho tse ntle tseo u li etsang tse bontšang hore na lijo tsa Russia li na le lijo life.
Sejo se boetse se na le meroho ka ho feletseng, se phethehileng bakeng sa lijo tsa mantsiboea tsa Mantaha tse tla u thusa ho fokotsa ho ja ha mafura a mangata bakeng sa beke, mme lefu la k'holeseterole le lipelo tsa hau li kotsing.
Lijo
- 2 tablespoons oli ea mohloaare
- 1 e nyane e mosehla eiee, e khethiloe
- 1 e kholo e tala e tala, e nyenyane
- Li-beet tse nyenyane tse peli, tse phunyeletsoeng le tse phatsimang
- 4 lihoete tse bohareng, tse teteaneng le tse khabisitsoeng
- 1 8-ounce e ka hlahisa tomate sauce
- 1 nyenyane hlooho e tala hop, shredded
- 1/2 teaspoon letsoai
- 1/4 pepere ea pepere
- 3 litapole tse mahareng, tse teteaneng le tse mashome a mahlano
- Likopi tse peli tsa parsley, tse khethiloeng (hoo e ka bang sehlopha se senyenyane)
- 4 makhasi a bay
- 3 garlic cloves, e sithabetseng
- 6 tablespoons tranelate e bolila, khetho, bakeng sa ho sebeletsa
Litokisetso
- Noa oli ea mohloaare ka skillet holim'a mocheso o mofuthu. Kenya onion le tšepe pepere. Sautee ho fihlela onion e qala ho fetoloha.
- Kenya li-beet tse khabisitsoeng le lihoete 'me u tsoele pele ho sautee metsotso e 4 ho ea ho e 5.
- Add tomate sauce 'me u tsoele pele ho fihlela o kenyelletsoe hantle. Tsoela pele ho chesa metsotso e meng e 2, ebe u tima mocheso.
- Eketsa hop e khabitsoeng le letsoai le pepere ho pitsa e kholo e kholo. Koahela ka metsi a batang 'me u tlise pheha, ebe u koahela' me u lumelle ka metsotso e ka bang 20.
- Kenya litapole tse lekaneng ho pitsa ea hop. Ho pheha, ho koaheloa, ho fihlela litapole li le hoo e ka bang halofo ea pheha.
- Fetisetsa motsoako oa sautee pitsa le k'habeche. Eketsa parsley, bay leaves, le garlic e sithabetseng. Pheha bakeng sa metsotso e 2 ho ea ho e 3 'me u tima mocheso.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Ena ke setso sa limela (le vegan, haeba u tlohela sejana sa bolila). Lisebelisoa tse thathamisitsoeng ke tse tloaelehileng lijong tse tloaelehileng. Leha ho le joalo, o ka eketsa lintlheng tse phehiloeng, nama ea likhomo bakeng sa protheine e eketsehileng le botlolo bo botle.
Litlhahiso tsa ho pheha le ho sebeletsa
Sejo sena se tlatsa ka ho lekaneng, se sebelisoa ka selae sa bohobe bo feletseng ba koro. Mefuta e sa tšoaneng ea meroho e kenyelelitsoe ho fana ka lijo tse matlafatsang, tse phetseng hantle. O ka sebeletsa sejana sena se bata kapa se bata. Krimamu e bolila e fana ka monate o monate le ho fana ka puo, empa ke ho ikhethela ka ho feletseng. U ka sebelisa yogurt ea Greece.
U ka 'na ua fumana li-beet tse rekisoang ka har'a sehlopha le meroho e khomaretsoeng.
Li-supermarket tse ling li ka li lahla. Ho sa tsotellehe hore na, khetha li-beet tse tiileng ka letlalo le boreleli. Haeba ba tla ka meroho, ba khaola hoo e ka bang li-inch ka holimo moo ba kenang ho beet (u ka li sebelisa le li-beet tse setseng ho etsa li-cheese ravioli ). U se ke ua hlatsoa li-beet ho fihlela u itokiselitse ho li bala.
Ho li senya hantle ho thusa ho tlosa mokelikeli ofe kapa ofe o khomarelang.