Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 342
Letlalo - 13g
Carbs - 47g
Protheine - 13g
Kakaretso Nako ea metsotso e 70
Lokisetsa metsotso e 20 , Cook metsotso e 50
Litšebeletso 2
Ka nako e itseng, lijo tse nang le k'holeseterole tse kang mahe le li-shrimp li ile tsa fokolloa ke lijo tse phetseng hantle-pelong. Liphuputso tse entsoeng hamorao li senoletse hore k'holeseterole ea lijo ha e na setšoantšo se nepahetseng ha ho tluoa tabeng ea ho leka-lekanya likarolo tsa mali tsa mali le lefu la pelo. Ha e le hantle, k'holeseterole ea lijo ha e sebetse ka ho toba, e leng se bolelang hore u ka thabela melemo ea mahe le li-shrimp e le karolo ea tloaelo ea ho ja e phethang litlhoko tsa hau tsa phepo.
Ka mokhoa o leka-lekaneng, shrimp haholo-holo ke phaello ea pelo ea lijo ho lijo tsa hau. Le hoja e e-na le k'holeseterole e phahameng, e na le mafura a fokolang 'me e batla e se na mafura a mangata , ke seo u lokelang ho se hopola. Mafura a mangata a mangata a ka ba kotsi ho pelo ea hau le methapo ea mali qetellong.
K'honthineng ena e hlahisoa hammoho le mabele, lijo-thollo (mofuta o mong oa pelo ea lijo tse bohlale), le salate ea linaoa e nonneng ea linaoa (fiber e boetse e bontšitsoe ho thusa ho fokotsa k'holeseterole ea mali).
Haeba u se mothetsi oa lisebelisoa tse tobileng mona, shebang mekhoa ea mefuta-futa le mekhoa e kenang e hlalositsoeng ka tlase. Ho na le lintho tse ngata tseo u lokelang ho li khetha.
Lijo
- 1/4 senoelo se omisitsoeng mahlaka
- 2 tablespoons lero la lemone
- 1/2 hapopu ea metsi
- 1 teaspoon sriracha
- 1 teaspoon e tlaase-sodium soy sauce
- 1/2 tablespoon mahe a linotši
- 12 shrimp e kholo
- 2 di-teaspoon oli ea mohloaare
- Likopi tse 2 tse kopantsoeng lesea la meroho
- 1/2 senoelo sa linaoa tse ntšo, tse hlatsoitsoeng
- 1/2 pepere e khubelu ea tšepe e tšebelitsoeng, e qhibililoe
- 1/2 senoelo sa morara oa morara, halofo
- 1 tablespoon oli ea mohloaare
- 2 tablespoons lero la lamunu
- 1 teaspoon mosetareta oa dijon
- 1/4 teaspoon letsoai
- 1/8 teaspoon pepere e ntšo
Litokisetso
- Beha mabele ho pheha ho latela litaelo tsa liphutheloana. Hang ha u pheha, beha ka thōko ho tlohela ho pholile le ho sebelisa mohato oa 5.
- Ha marame a ntse a pheha, lokisetsa shrimp marinade. Kopanya lero la lemone, metsi, sriracha, moriana oa soya, le mahe a linotši ka sekotlolo se senyenyane. Kopanya hantle.
- Beha li-shrimp ka mokotleng oa zip-top ebe u tšela marinade, u etsa bonnete ba ho apara shrimp kaofela. A re lule ka sehatsetsing metsotso e 15 ho isa ho e 20.
- Ha li-shrimp li ntse li marinating, lokisa salate. Beha meroho e tsoakiloeng, linaoa tse ntšo, pepere ea tšepe le litamati tsa morara ka sekotlolo. Ka sekotlolo se seng, kopanya oli ea mohloaare, lero la lamunu, mosetareta oa dijon, le letsoai le pepere, ho kopanya hantle.
- Kenya lipalesa tse phehiloeng ho salate ea linaoa tse ntšo, eketsa ho apara, 'me u kopanye metsoako ka bonolo. Refrigerate ha u ntse u pheha li-shrimp.
- Tlosa li-shrimp marinade tsa tsona. Senya likhaba tse 2 tsa oli ea oli ea mohloaare ka skillet e khōlō holim'a mocheso o tlase ebe o pheha shrimp ho eona ka metsotso e 3 ho isa ho e 4, o fetola nako e le 'ngoe.
- Etsa setlolo sa salate le ba batsho hammoho le lihlahla tse phehiloeng mme u thabele.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Ha ho tluoa tabeng ea lijo-thollo kaofela, mabele hase eona feela eo u ka atlehang ho e etsa ka salate ena . Sebelisa seo u nang le sona, e be quinoa, bulgur, freekeh, harese, kapa raese e hlaha.
Haeba u qetella u sebelisa harese, u ka 'na ua fumana harese e betliloeng sebakeng sa hao sa lebenkele.
Ts'ebetso tsena tse fapaneng li hloekisitsoe haholo ebile li na le fiber e fokolang ho feta harese ea hule, e ntseng e e-na le likarolo tse ka ntle tsa marang-rang. Haeba u ka fumana harese e tlotsitsoeng, e sebelise! Tšoaea feela hore ho tla nka metsotso e 20 e eketsehileng ho pheha.
Ho joalo le ho linaoa. Haeba u se na linaoa tse ntšo , li-chickpeas, cannellini, liphio, pinto le tse ling li sebetsa hantle.
Ikutloe u lokolohile ho sebelisa liphetolelo tse entsoeng ka makotikoti ho boloka nako-etsa bonnete ba hore u li hlatsoa ho fokotsa lintho tsa bona tsa sodium.
U nahana hore u ka sitoa ho etsa salate ena ka mokhoa o tsoelang pele? Botala bo na le mefuta e mengata joaloka lijo-thollo le linaoa. Haeba u sa rate meroho ea bana, leka ho sebelisa sipinake kapa khale.
Litlhahiso tsa ho pheha le ho sebeletsa
Ho na le likarolo tse ngata ho sejana sena, ka hona se ka 'na sa bonahala se le boima qalong. Lula ka tsela ka ho qala ka sejo se nkang nako e telele ho feta ho pheha. Tabeng ena, ke mashala, a ka nka metsotso e 40, nako e ngata ea hore u tsamaise ma-shrimp le ho lokisa salate. Nakong eo masale a etsoang u tla ba le likarolo tse ling tse loketseng ho e sebelisa hape.