Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 307
Letlalo - 7g
Carbs - 51g
Protheine - 15g
Kakaretso ea metsotso e 60
Qetella metsotso e 10 , Cook metsotso e 50
Litšebeletso 3 (1/3 noodle + 2/3 senoelo lentils)
Ipe melemo e meraro ea melemo ka ho kenya lentile bakeng sa nama ea likhomo e sebelisoang mefuteng e tloaelehileng ea lijo tse thehiloeng ho nama ea bolognese.
Ntlha ea pele, lentile ke mohloli o tlase oa liprotheine o theko e tlaase le o tsitsitseng haholo o tla u lefella chelete e ka tlase ho lidolara tse peli. Ka mor'a moo, li fana ka potassiamo ea khatello ea mali ebile ha e na mafura, a ke keng a boleloa bakeng sa lijana tsa nama. Qetellong, ba kenya lipakane tse ngata tsa fiber le liprotheine, e leng ntho ea bohlokoa ha u ntse u ja lijo tse tlase tsa calorie e le hore u ka lula u tletse. Le hoja nama e e-na le protheine, e na le lisebelisoa tsa zero, kahoo lentile e nkeloa sebaka.
Bolognese ea lentile e fanoa holim'a spaghetti le meroho ea moriana oa zucchini . Li-zucchini tse eketsehileng ke feela setsebi se seng se qhekellang ho khaola lik'hilojule (le, tabeng ena, carbs) ha u ntse u eketsa fiber.
Lijo
- 1 tablespoon oli ea mohloaare
- 2 garlic cloves, minced
- 1/2 boea bo mosehla oiee, e fokotsoe
- 1/2 "Orange", "bell" "pepere", "finely minced"
- 1 e lekaneng, rantipole, grated
- 1/2 senoelo se omileng o tala kapa lentile tse sootho
- 2, tomate e nyane, e qhibililoe
- 1 senoe sa tomate (1 8-ounce e ka khona)
- 1 senoelo sa metsi
- 1/4 teaspoon fatše pepere e ntšo
- 1 teaspoon e omisitsoeng basil
- 1 teaspoon e omisitsoeng oregano
- 1 kholo zucchini, spiralized
- 2 ounces spaghetti ea koro eohle
Litokisetso
- Etsa oli ea oli ea mohloaare ka pane e phoroselang holim'a mocheso o mocha.
- Kenya konofolo, onion, pepere ea tšepe le lihoete. Cook, susumetsang maikutlo ka linako tse ling, ho fihlela bonolo.
- Kenya lense le lisebelisoa tsohle ka oregano. Khothalla hammoho 'me u tlisetse pheha, ebe u senya,' me u koahele metsotso e ka bang 30 ho fihlela lentile li pheha. Susumetsa ka linako tse ling.
- Pheha spaghetti ea koro eohle ho latela litaelo tsa liphutheloana ka metsotso e 20 ho pheha lensisi.
- Kopanya li-noodle tsa zucchini le spaghetti le holimo ka lentil bolognese.
Mefuta e sa tšoaneng ea lijo le litšebeletso
U ka sebelisa linoelo tse 1 1/2 tse nang le litamati tse entsoeng ka makotikoti ho e-na le tomate e feletseng le tomate ea mongobo.
Sebelisa pepere ea tšepe e 'ngoe le e' ngoe eo ue sebelisitseng.
Le hoja lihoete li eketsa seaparo se lakatsehang 'me se sebetsa hantle ka' mala oa sejana, ikutloe u lokolohile ho leka liteko tse ling. Li-beet tse nang le li-grate li tla alima moriri o ruileng le tad ea monate, mohlala.
U ka boela ua sebelisa pasta e thehiloeng ho linaoa ho e-na le pasta eohle ea koro bakeng sa fiber le liprotheine tse ngata. Ka mohlala, paseta e thehiloeng ka Chickpea , e fumaneha haholo hona joale 'me e etsa mekhoa e loketseng ea ho nka mekhoa e meng.
Litlhahiso tsa ho pheha le ho sebeletsa
Kenya likhabapo tse peli ho isa ho tse 3 tsa metsi ka nako haeba motsoako oa mohato oa 4 o ba omele haholo pele lentile li pheha.
Moea o motlakase ke tsela e bonolo ka ho fetisisa ea ho etsa li-noodle tsa zucchini, empa u ka boela ua sebelisa peeler. Haeba li-noodle li tsoa ka bongata haholo ka peeler u ka li arola ka lihlopha tse fokolang.
Fafatsa ka teaspoon ea grated parmesan ha u sebeletsa, haeba u lakatsa.