Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 265
Letlalo - 9g
Carbs - 33g
Protheine - 14g
Kakaretso Nako ea 135 metsotso
Qetella metsotso e 45 , Cook metsotso e 90
Litšebeletso 6 (3/4 senoelo sa ravioli ka mong)
Lejoe lena le ts'oanelang la pinki ke 'sejana sa sebele ho khahlisa,' 'me ho sebelisa wonton e entsoeng esale pele e etsa hore recipe e be cinch.
Majoe a ravioli a entsoe ka li - beet tse halikiloeng tse nang le vithamine C , li-cheese tsa pōli le phofo ea almonde, e leng ho thusang ho tlatsa ho tlatsa le ho eketsa liprotheine. Mbala o khubelu oa beet e khubelu e tsoa ho mofuta oa kankere e loantšang kankere e bitsoang anthocyanin. Bonus: Mobala o motala o mofubelu o boetse o etsa hore beet e be le mebala ea tlhaho ea lijo (ho phela hantle ho feta mebala ea lijo tsa maiketsetso ) kapa esita le setlolo (o ka itšoara ka menoana ka nako e telele!).
Lijo
- Li- beet tse peli tse mahareng, hammoho le stems le meroho
- Li-ounces tse 4 tsa poli
- 2 tablespoons phofo ea almonde
- Wrappers tse nyane tse 40 (ho tloha pakeng tsa 12-ounce)
- 1 tablespoon oli ea mohloaare
- 1 e nang le garve e bohareng, e hatelitsoeng
- 2 tablespoons khabeloa grated Parmesan chisi
Litokisetso
1. Preheat oven ho 400F.
2. Arola li-beet ho tloha ho li-stems 'me u behe ka thōko. Khaola malebela ho beet le ho phuthela ka bomong ho foil le sebakeng sa ho baka. Ejoe ho fihlela ha e le hamonate ha e hlajoa ka thipa, hoo e ka bang hora e le 'ngoe. Hlakola foil ka hloko (mouoane o tla baleha). Koala sebao 'me u lumelle li-beet hore li pholile.
3. Hang ha u se u le mothating oa ho sebetsana le tsona, hlakola li-beet. U sebelisa likoti tse ntle tsa lebokose la lebokose, u khabise li-beet hantle ka sekotlolo se bohareng.
4. Eketsa chisi ea pōli le nako ea ho latsoa ka letsoai le pepere. Hlohlelletsa phofo ea almonde.
5. Ho etsa ravioli: Etsa sekotlolo sa metsi. Kenya teaspoon e 1 ea beet e tlatsang bohareng ba wonton wrapper. Koahela brush kapa (sebelisa monoana) ka metsing 'me u phunyeletse meholo ea wonton wrapper ka metsi' me u pene hlama holim'a ho tlatsa ho etsa setšoantšo sa boraro kapa selikalikoe ho ea ka sebōpeho sa mochini oa hau. Senya moea o mongata kamoo ho ka khonehang 'me u hatelle maboteng ho tiisa. Pheta ka li-wrappers tse setseng.
6. Ho etsa moriana le ho pheha ravioli: Khaola likhama ka beet le ho phunya beet meroho e lekaneng. Beha ka thōko. Tlisetsa metsi a pheha metsi a phehang. Eketsa karolo ea boraro ea ravioli metsing 'me u phehele metsotso e 2, e tsosang khafetsa.
7. Ho sa le joalo, oli ea mohloaare ea mocheso ka har'a skillet holim'a mocheso-mocheso o phahameng. Eketsa konofolo 'me u phehele metsotso e ka bang 30. Eketsa ravioli e phehiloeng ho skillet mme u qete metsotso e 'ngoe.
8.Ka kenya sethaleng ebe u sebeletsa ka cheese ea Parmesan.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Na u thahasella ho eketsa tala e ngata ho beet red ravioli sauce? Fokotsa sesepa tse seng kae tsa spinach ka oli ea mohloaare le konofolo bakeng sa matla a vithamine A. Le ho eketsa omega-3 fatty acids le protheine e phatlohileng, fafatsa pasta e phethiloeng ka walnuts e hahiloeng hantle.
Haeba u se moeti oa cheese oa pōli, leka cheese ea ricotta ho e-na le hoo, e nang le lik'hilojule tse fokolang ha u ntse u fana ka calcium.
Litlhahiso tsa ho pheha le ho sebeletsa
Ha u khetha li-beet, leka ho li fumana ka meroho e sa ntse e kopane, e bolelang hore li-beet li khethiloe. U ka chesa li-beet letsatsing le hlahlamang ho etsa ravioli pele kapele.
Haeba u batla ho ja li-ravioli libeke tse tlang, tlosa ravioli e sa tsouoeng ka letlalo le entsoeng ka seketsoana kapa sekoahelo. Hang ha o se o le motsoako, o ka fetisetsa mokotla o sepati kapa sekoahelo se tiisitsoeng 'me u lule u le mongobo ka likhoeli tse tharo. Li-ravioli tse chesitsoeng li ka phehoa ka ho toba ho tsoa ka lehare, empa li ka nka metsotso e 3 ho e-na le metsotso e 2 ho pheha.
Na ho na le ravioli e phehiloeng e setseng? Leka ho li ja li bata bakeng sa tatso e ncha, ea selemo ea moqolo!