Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 297
Mafura - 8g
Carbs - 48g
Protheine - 10g
Kakaretso Nako ea 25 metsotso
Qetella metsotso e 10 , Cook metsotso e 15
Litšebeletso 2 (taco e 'ngoe le e' ngoe)
Thabela taco e nang le bothata ba ho otloa ke pelo ... bakeng sa lijo tsa hoseng! Tsena ha li na ho tsuba ha pelo-ha ho na jalapeños tse monate, pepere, paprika, moriri oa BBQ, garlic, eiee kapa lero la li-acidic. Leha ho le joalo, u ntse u tla fumana mekete ea setso sa Mexico ho tloha linōko tse kang komine le coriander, li-tortilla tsa poone le lime zest.
Lijo
- Litapole tse nyenyane tse 1, lik'hilograma (1/4 "- 1/2" likotoana)
- 1 rantipole, e teteaneng le e nang le lesela (likarolo tse 1/4 ")
- 1 tablespoon oli ea mohloaare
- 1 teaspoon fatše kutu
- 1/2 teaspoon fatše coriander
- 1/4 teaspoon letsoai
- khase ea 1/2 kalaka
- 1 senoelo sa linaoa tse khubelitsoeng, tse pentiloeng
- Li-tortilla tsa poone tse 6-inch
Litokisetso
- Preheat oven ho 350F 'me u tsamaise pepa e nyenyane ea ho baka ka pampiri ea letlalo.
- Ka sekotlolo se senyenyane, kopanya litapole le lihoete ka oli ea mohloaare, komine, coriander, letsoai le lime zest. E fetisetsa ho lakane ea ho baka ebe o chesa ka metsotso e 15.
- Hang ha meroho e se e loketse, jala linaoa tse ntšo tse mashed holim'a tortilla le ka holimo le li-veggies.
- Sheba lintlha tsa tšebeletso tse ka tlase bakeng sa litlhahiso tse eketsehileng tsa ho tlatsa.
Mefuta ea Lijo le Liphetoho
Fetola ka metso ea hau eo ue ratang haholo haeba u se mothetsi oa lihoete le litapole-turnips, parsnips, rutabaga , radishes le kohlrabi ke khetho e ntle e ke keng ea baka ho otloa ha maikutlo.
U ka boela ua sebelisa mofuta o fapaneng oa linaoa haeba o se na mefuta-futa e mebala e sa sebetseng.
Litlhahiso tsa ho pheha le ho sebeletsa
Meroho e halikiloeng e phatloha ka tatso, kahoo u ka thabela habonolo lijo tsa hoseng tsa tacos ntle le ntho leha e le efe e kenyelletsoeng. Ba tla ikutloa joaloka lijo tsa hoseng tse nang le lehe kapa lejoe le entsoeng kalaka. U ka eketsa lehe le halikiloeng, pheha ka halofo ea teaspoon ea oli ea mohloaare, 'me u fafatse ka hanyenyane lime tse ngata bakeng sa lik'hilojule tse eketsehileng tse 90. Ntle le moo, ka holimo le likhaba tse 2 tsa yogurt e tlaase ea mafura e kopantsoeng le sehlaha ho tloha halofo ea lime bakeng sa lik'hilojule tse eketsehileng tse 35.
U ka sebelisa li-tacos tsena ka tloaelo, ka tortilla e 'meli, empa ke habohlokoa ho boloka likarolo li hlahloba ha u senyeha. Lijo tse khōloanyane li atisa ho eketsa khatello ea mpa le masiti a matla ho feta tšitiso pakeng tsa mpa ea hao le mpa. Haeba u nahana hore u tla ikutloa u tletse ka tortilla e le 'ngoe feela, khomarela seo.
E le hore u boloke nako hoseng, lokisa li-veggies le moriri o motala bosiu bosiu pele u bokella taco ea hau hoseng.