Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 470
Letlalo - 28g
Carbs - 44g
Protheine - 11g
Kakaretso ea nako metsotso e 75
Lokisetsa metsotso e 15 , Cook metsotso e 60
Litšebeletso 6 (linoelo tse 1 1/4 ka 'ngoe)
Likharenate li na le antioxidant le anti-atherosclerotic 'pelo e phetseng hantle' ka lebaka la boteng ba polyphenols tse ngata tse akarelletsang tannins, flavonols, anthocyanins le ellagic acid. Limela tse khubelu tsa ruby li ratoa haholo lijong tse ngata tsa Mediterranean 'me li bonoa lirepepe tse nang le metsoako e kang khoho, yogurt kapa eggplant.
K'hope ena e kopanya peō ea kharenate e monate le e qhibilihisang, e tsejoang hape e le li-arile, e nang le salese e nang le letsoai le e monate, parsley e khanyang e monate, li- walnuts tse hlahisitsoeng, le protein-fiber e ruileng farro. Ho apara ho etsoang ka oli ea mohloaare, konofolo e khabisitsoeng, le maromome ea kharenate. Molasses ea kharenate ke sesebelisoa se teteaneng, sa sirapo se entsoeng ka lero la kharenate le fokotsehileng. E thusa ho matlafatsa tatso ea lijo ntle le tlhokahalo ea letsoai kapa tsoekere e eketsehileng.
Lijo
- Likopi tse 3 tse phehiloeng farro, li pholile ho mocheso oa kamore
- 1 e nyenyane konofolo clove, e hatelitsoeng kapa e sithabelitsoeng mme e khethoa ka pente
- Supuni e 1 ea kharenate molasses
- 1/2 senoelo sa oli ea mohloaare
- 1/2 senoelo sa walnuts e khethiloeng
- 1 senoelo se entsoeng ka parsley
- Kopi e le 'ngoe ea likharenate
- 3 ounces feta cheese, e phunyeletse
Litokisetso
- Beha farro e phehiloeng ka sekotlolo se seholo ebe u beha ka thōko.
- Kopanya hammoho konofolo e khabisitsoeng, kharenate ea molasses le oli ea mohloaare ka sekotlolo se senyenyane, se tšollele holim'a farro, 'me u kopanya ho fihlela farro e koahetsoe hantle.
- Ho chesa li-walnuts tse khethiloeng ka skillet e ommeng holim'a mocheso o mofuthu ho fihlela monko o nkhang hamonate 'me o qala ho ba masoeu, metsotso e ka bang 4 ho isa ho e 6. Etsa pholile holim'a poleiti.
- Kenya li-walnuts tse pholileng, parsley e khethiloeng, likhalate tsa kharenate le feta cheese ho motsoako oa farro ebe u lahlela ho fihlela o kopantsoe.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Haeba u batla ho fokotsa mafura a ho apara, sebelisa halofo ea oli ea mohloaare. U sa ntse u tla thabela tse ling tsa oli ea mohloaare, 'me li-walnuts li boetse li fana ka mohloli oa mafura a phetseng hantle.
Bakeng sa phapang ea tatso, fetisa karolo ea halofo ea parsley bakeng sa koena e hloekileng. E le ho etsa salate ena mahala, sebelisa likopi tse 3 tse phehiloeng ka quinoa, tse nang le li-fibre le liprotheine, ho e-na le ho feta. Ho feta moo, quinoa e nka feela metsotso e 15 ho pheha.
Litlhahiso tsa ho pheha le ho sebeletsa
Pheha nako e telele nako e telele e le hore u ka senya salate ea hau hammoho ka metsotso e 15. Ho itšetlehile ka mofuta oa farro eo ue rekang, e ka nka kae kapa kae ho tloha ho metsotso e 15 ho isa ho lihora tse 1 ho ea ho pheha. Thollo e 'ngoe e farro e hloka nako e telele ea ho pheha kapa ho pata bosiu; Farro e nang le karolo e le 'ngoe e na le karolo ea bran o tlosoa empa e ntse e na le fiber; Farro e pharaletseng ha e na bo-ramane ho hang ebile e nka nako e nyane ho pheha.
Etsa bonnete ba hore u bala litaelo tsa hau tsa liphutheloana hantle pele u pheha. Ka kakaretso, farro e pheha ka karolelano ea 1: 3 ea farro ho metsi, empa u ka lula u sireletsehile ka ho phaella ka metsi ho pitsa le ho tlosa lijo tse ngata qetellong ea ho pheha.
Ho tlosa peo ea kharenate, khaola litlhahiso tse ka holimo le tse ka tlase 'me u sebelise thipa ea ho bapala, palo ea kharenate ho potoloha mahlakoreng a ka ntle.
Bula likharenate ka hloko ho senola peo ea ka hare, ho li tlose ka lehare, 'me u tlose pith. Beha dipeo ka sekotlolo.