Risotto ea Barley ea Bo-mushroom le Khoho

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 263

Mafura - 8g

Carbs - 34g

Protheine - 16g

Kakaretso ea nako metsotso e 75
Lokisetsa metsotso e 15 , Cook metsotso e 60
Litšebeletso tsa 6 (senoelo se le seng sa 1/4)

Li-mushroom hase feela li-umami tse monate, empa hape ke mohloli o motle oa li-vithamine tsa B le selenium , e leng antioxidant e ka thusang ho fokotsa kotsi ea maloetse a sa foleng. Li-mushroom li na le metsi a mangata, e leng se etsang hore e be e tlaase ea li-fungus. Ba lokolla metsi a mangata ha ba ntse ba pheha 'me ba kenyelletsa lijo tsa risotto.

Sejo sena se eketsa letsoele le lekaneng bakeng sa liprotheine mme ho e-na le raese ea arborio, e sebelisa harese e nkiloeng bakeng sa heartier, e leng thollo ea lijo-thollo. Harese e na le litekanyetso tse phahameng tsa beta-glucan, fiber e senyehileng e nang le kankere e loantšang thepa. Beta-glucan e ka boela ea phetha karolo e ntle ho insulin ho hanyetsa. Etsa bonnete ba ho phahamisa risotto ea harese le parsley e ngata e entsoeng ka hare le Parmesan.

Lijo

• 1 tablespoon unsalted botoro
• Li-mushroom tse 10 tsa ounces, tse tšesaane
• Li-ounces tse 12 tse sa boneng, matsoele a likhoho tse se nang letlalo, li entsoe ka likotoana tse 1/2-inch
• 5.5 dikopi tse tlaase tsa sodium kapa meroho moro
• 1 tablespoon oli ea mohloaare
• 1 e omeletseng e mosehla eiee, e khethiloeng
• Kopi e le 'ngoe ea harese
• 1/4 senoelo se qhibililoeng-lekhasi la Italy parsley
• 1/4 senoelo grated Parmesan chisi
• letsoai le pepere, ho latsoa
• lero la lero la lemone, ho latsoa

Litokisetso

1. Noa e chesang ka har'a skillet e kholo ho feta mocheso o phahameng. Eketsa li-mushroom le ho lata ka metsotso e 5, e hlohlelletsa ka linako tse ling, ho fihlela li-mushroom li soeufala ka khauta.
2. Eketsa khoho e khethiloeng ho ea skillet ebe u pheha metsotso e meng e 5, ho fihlela khoho e phehiloe ka ho feletseng.
3. Fetisetsa motsoako ka poleiti ebe u beha ka thōko.
4. Ka pitsa e nyenyane, tlisa moro ho pheha ebe o tima mocheso.
5. Hlalosa oli ea mohloaare ka skillet e kholo ka mocheso o mofuthu o phahameng 'me u kenye oiee. Etsa metsotso e 5.

1. Kenya harese ho e-onion 'me u phalle metsotso e le' ngoe. Kenya likotlolo tse peli tsa moro o mofuthu 'me u tlise pheha. Fokotsa ho futhumala ha mongobo, ho fihlela moro o moholo o kenngoa, o hlohlelletsa khafetsa.
2. Eketsa sengoelo sa moro oa 1/2 ka nako, ho lumella moro hore o kenngoe pele o phaella ka ho eketsehileng mme o hlohlelletsa khafetsa ho fihlela harese e le bonolo, hoo e ka bang metsotso e 50.
3. Nakong ea ho pheha metsotso e 5 ea ho pheha, tsosang meroho ea mushroom le ea kana.
4. Qetella sejana ka parsley e ncha le grated Parmesan. Eketsa letsoai le pepere e eketsehileng 'me u finyelletse lero la lero la lemone ho latsoa.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Kahoo u rekile mokotla oa harese 'me u nahana, "ke etsa'ng ka mokotla oo kaofela?" Leka harese e phehiloeng e le lijo-thollo tsa hoseng, koloi ea lijo tsa lijo-thollo, kapa e sebelise ka sopho. U ka fetola harese bakeng sa Farro ea Setaliana bakeng sa mefuta e fapaneng ea lijo-thollo ('me u sebelise tse ling kaofela ho etsa salate ea farro ka kharenate le feta ).

Joalo ka tloaelo, o ka fetola khōhō bakeng sa mofuta ofe kapa ofe oa linaoa tse phehiloeng.

Ho rata li-mushroom? Li batle 'marakeng oa lihoai tsa moo u lekang' me u leke mefuta e sa tšoaneng ea hlaha.

Bakeng sa tatso e meng ea meroho, tsosa ka spinach tse seng kae tse khethiloeng nakong ea ho pheha metsotso e 5 ea ho pheha.

Litlhahiso tsa ho pheha le ho sebeletsa

Reheat e setseng ka microwave kapa ho stovetop, e phaella ka ho phatloha ho eketsehileng ha moro kapa metsi ha e e-ba e teteaneng haholo.

Lihlahisoa tsohle tse kang harese, monokotsoai oa koro, kapa farro nka nakoana ho pheha. Lebaka ke hore litekanyo tsa branmone tse potolohileng lijo-thollo ka 'ngoe li sebetsa e le mokoallo, o fokotsa tekanyo eo metsi a ka kenang hare ho eona. Barley e betliloeng e na le karolo e ngata ea branche e tlosoa, empa e ntse e nka nako e telele ho pheha.

Ho potlakisa nako ea ho pheha, leka ho tšela harese metsing ka bosiu bo le bong, ebe u tšela, u hlatsoe 'me u sebelise lipepepeng. Limela tse tsitsitseng li ka boela tsa eketsa ho fumaneha le matla a limatlafatsi tse itseng.