Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 248
Letlalo - 15g
Carbs - 8g
Protheine - 22g
Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 30 , Cook metsotso e 5
Litšebeletso 6 (likopi tse peli ka 'ngoe)
Le salate e monate, e tsitsitseng, e monate, e monate, e tangy e monate bakeng sa lijo tsa motšehare kapa lijo tsa motšehare. E na le meroho e makhasi, e na le liprotheine tse ngata, le li-fragole tsa selemo. Ho feta moo, e tlaase ho FODMAPs. Ho boloka lijo ho boloka turkey ke ntho e ntle e khutšoanyane.
Lijo
- ¼ senoelo sa lepa se likotoana
- Likotlolo tse 4 tse khaoletsoeng lettuce
- Likotlolo tse 4 tse nang le spinake e ncha
- Li-radishes tse hloekileng tse 4 tse nyenyane, tse tšesaane
- Li-ounese tse 12 tse halikiloeng tsa Turkey, khaola ka likotoana tse longoang
- Likhase tse lik'hilograma tse likete, tse huliloeng, tse leselitsoeng ka bolelele 1/8 cm
- 3 ounces chevre
- ¼ senoelo sa balsamic asene
- 1 tablespoon metsi
- ½ teaspoon tsoekere
- 1/16 teaspoon letsoai
- 1 ½ teaspoon Dijon mosetareta
- 3 tablespoons oli ea mohloaare
Litokisetso
- Ka sekotoana se senyenyane se nang le mongobo ka holim'a mocheso o monyenyane ka metsotso e 5 ho isa ho e 7, e tsosang kamehla, ho fihlela e le moriti kapa tse peli tse lefifi, joale tlosa mocheso 'me u li behe ka thōko ho pholile. Linate li chesa habonolo, kahoo u se ke ua ba siea ntle ho tebello.
- Ka nkho e nyenyane e nang le sekoahelo se tiileng, kopanya asene, metsi, tsoekere, letsoai, mosetareta le oli ea mohloaare. Koahela 'me u sisinyehe ho fihlela liaparo li kopantsoe hantle, metsotsoana e 30 ho ea ho e 60.
- Ka sekotlolo se seholo sa ho sebeletsa, kopanya lettuce, spinach, radishes, turkey, walnuts le fragole tse nang le lisila. Tlosa salate ka vinaigrette. Arola salate ka likotlolo tse kholo kapa lipoleiti le holimo ho e mong le e mong ea sebetsang le chevre le li-walnuts.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Ho e-na le ho ja Turkey e sebelitsoeng, sebelisa pheho e phehiloeng. Lijo tsa turkey li ka boela tsa sebelisoa ho e-na le Turkey e halikiloeng, empa karolo ea sodium ea recipe e tla ba e phahameng haholo.
Li-walnuts li ka sebelisoa ho e-na le hore li sebelisoe, mme u ka sebelisa feta cheese ho e-na le chevre.
Litlhahiso tsa ho pheha le ho sebeletsa
Vinaigrette o lula hantle ka sehatsetsing ka beke e le 'ngoe. Ke hobane'ng ha u se ke ua kopanya recipe?