Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 254
Letlalo - 14g
Carbs - 16g
Protheine - 15g
Kakaretso Nako ea 255 metsotso
Lokisetsa metsotso e 15 , Cook metsotso e 240
Litšebeletso tsa 10 ( teko e le 'ngoe ka' ngoe)
Ho pheha butle ho nka nama ea nama ea kolobe. E fetoha monate o monate ka rub e entsoeng ka letsoai le monate ha o ntšoa ka mahe a linotši a tomate, asene ea cider, le sauce ea Dijon ea mosetareta.
Boko bo matlafala sejaneng sena se tsoa ho Indian spice turmeric, e nang le thepa e matla ea ho thibela ho ruruha. Ho fumanoe moferefere ho thibela ho ruruha 'meleng. E bodes hantle bakeng sa bophelo ba boko, hape. Ho feta moo, vithamine C, potasiamo, le folic acid ka lekhasi la langa le le leng li fana ka kelello ea hau limatlafatsi.
Asene e tala ea apole e monate. E tletse li - probiotics -libaktheria tse ntle! Asene e etsa hore mongobo e be tatso e monate ea acidic, e tsitsitseng hantle ka monate oa mahe a linotši a tala. Ke sejana se hloekileng, se sa brainer.
Lijo
- 3 lik'hilograma tse nang le boleng ba nama ea nama ea kolobe, mafura a qhibililoe mme a khaola likotoana tse 4
- 2 tablespoons e ncha grated kapa omisitsoeng turmeric motso
- Di-teaspoon tse 2 tsa letsoai
- 1 isipuni phofo ea phofo
- 2 tablespoons tsuba paprika
- Kopi e 1 ea pepere e ncha e mongobo
- Tablespoons tse 2 tsa tamati
- 1/2 senoelo se tala apple cider asene
- 1/2 senoelo sa metsi
- 1/4 senoelo sa Worcestershire sauce
- Tablespoons tse 2 tse mahe a linotši
- Kopi e 1 ea mosetareta oa Dijon
- Phofo e leshome "boima ba seterata" likhetla tsa taco
- 1 kopi e shredded Lettuce ea Roma (khetho)
- 1 jalapeno e khōlō, e tšesaane, lera le lipeo tse tlosoa (ho ikhethela)
- 1/2 k'haracado e kholo, e tšesaane e nyenyane (e ka khethollang)
- 1/2 senoelo se nang le mafura a mafura a lithollo tsa majoe a Greek (ho ikhethela)
- 1 lime e khōlō, e nang le lik'hilograma tse nang le lik'hilograma (lero)
Litokisetso
- Beha turmeric, letsoai, phofo ea garlic, paprika le pepere e ntšo ka sekotlolo se seholo. Hlohlelletsa hammoho le ho eketsa likotoana tsa nama ea kolobe. Tlosa mahlakoreng ohle ka motsoako oa linoko.
- Ka sekotlolo se seng, eketsa lekhae la tamati, asene, metsi, sauce ea Worcestershire, mahe a linotši le mosetareta. Hlohlella ho fihlela o kopantsoe hantle.
- Eketsa likotoana tsa kolobe tse tlokotsitsoeng ka sekotlolo sa moapehi ea liehang. Tšela motsoako oa metsi ka holimo. Sireletsa sekwahelo se pholileng se phehiloeng ka holimo ebe u qala moapehi. Pheha nako e behiloeng ho moapehi oa hao (hangata lihora tse 4 ho isa ho tse 6 bakeng sa nama ea bonase).
- Ha ho pheha ho phethehile, koahela 'me u tlose nama ka lebokoseng. E nang le lifereko tse peli, u hule nama ea kolobe ka hloko. Beha nama holim'a likhetla tsa taco.
- Haeba u lakatsa, eketsa li-accompaniments, tse kang lettuce, jalapenos, yogurt e hlakileng, avocado le lero la lime ka holim'a e 'ngoe le e' ngoe.
Mefuta ea Lijo le Liphetoho
Sebelisa letlalo la nama ea kolobe ho e-na le lehetla ho itšetleha ka khalase ena, kapa etsa bonnete ba hore o tlotsa mafura a bona a bonahalang a nama.
Litlhapi tse ling tse ka eketsang tatso le litlhaku ke cilantro, cheese e shredded, julienned jicama, lihoete, li-beet le / kapa radishes.
Bakeng sa lijo-thollo kaofela, sebelisa koro e nyenyane, e bonolo kapa e le bonolo.
Litlhahiso tsa ho pheha le ho sebeletsa
Haeba o na le khatello ea ho pheha u ka pheha sena halofo ea nako. Leha ho le joalo, moapehi ea liehang o lumella hore u e behe ebe u le lebala.
Sebeletsa mofuthu. Refrigerate tse setseng ho fihlela matsatsi a mararo; hlakola hape ka microwave metsotsoana e 45 ho isa motsotso kapa ho stovetop metsotso e 5.