Maamerika a mangata a tlaleha hore ba khetha lijo tse phehiloeng lapeng, empa ho fumana nako ea ho reka le ho pheha hangata ho fetola boikemisetso bo botle ka ho hlokahala ho tlisoa ka pizza. Fumana tharollo ka mekhoa e seng mekae e bonolo ea ho lokisetsa lijo tse phetseng hantle. Tsamaiso ena ea ho ja lijo tsa pele le ho qeta ho qhoqhoa e thehiloe holima lintlha tse hlano tsa mantlha. Kena ka boto ka mekhoa ena ho thusa ho boloka nako, chelete le lik'hilojule.
1 - Etsa Moralo
Ho rera lintho tse nyane ho ka ba telele haholo. Lula fatše ka metsotso e 'maloa ka mafelo-beke' me u etse 'mapa lijo tsa bekeng e tlang. Nahana ka kemiso ea hau mme u tsebe hore na ke nako efe eo u nang le nako ea ho pheha le hore na ke matsatsi afe ao u tla phunyeletsoa ka nako. Bakeng sa lijo tsa motšehare, e-ba le bosiu bo latelang sehlooho 'me u be le bonnete ba hore o tla eketsa lijo tsa lijo tsa motšehare. Etsa bosiu bo le bong meroho, bosiu bo bong bohobe, 'me e be e' ngoe ea litlhapi le pizza kapa pasta. Bosiu bo fetisisang bosiu ba beke e lokela ho ba bohobe bo tlaase kapa ho se na lijo-pele ho hong-ho hong ho ea phehelang ho pheha kapa khatello ea ho pheha kapa ho tloha ho leqhoa ho ea ho microwave.
Slow Cooker Chicken Cacciatore
• 1.5 lik'hilograma tsa khōho tse se nang letho tse se nang letho
• ½ ea senoelo sa saupa sa marinara
• ½ senoelo sa khoho ea khōhō
• ½ eiee e khubelu, e lesotsoe
• 1 clove garlic, sliced thinly
• 1 pepere e tala e khubelu kapa e khubelu, basil e ncha
• Li-flakes tse khubelu tsa pepere le cheese ea Parmesan bakeng sa ho sebeletsa
Kenya lihoho tsa khōlo, marinara, khoho ea khoho, onion, konofolo le pepere ea bell ho ea phehelang. Koahela 'me u phehe LOW bakeng sa lihora tse 8. Lumella ho pholile metsotso e 10 le tatso bakeng sa ho phomola; eketsa letsoai le eketsehileng ha ho hlokahala le holimo ka basil e ncha. Sebeletsa ka lipalesa tse khubelu tsa pepere le chisi ea Parmesan, haeba u lakatsa.
2 - Sopho e holimo
Lijo tsa sopho e ka etsoa pele, lijo tse ling tsa pitsa tse sebelisang mefuta eohle ea lijo. Toby Amidor, sethobi sa lijo tsa meriana le mongoli oa The Healthy Meal Prep Cookbook o etsa lihlahisoa tsa sopho bakeng sa libeke tse phethehileng le ho fokotsa litšila tsa lijo. "Nakong ea likhoeli tsa mariha, ke rata sopho e futhumatsang. Ho feta moo ke sejana se bonolo ho itokisetsa lihlapa tse peli le ho qeta nako eohle bakeng sa beke e phathahaneng. Sopho e boetse e le tsela e ntle ea ho sebelisa likhahla tse ling tsa meroho, tse kang meroho e nang le makhasi a maholo le li-squash, tse ka thusang ho fokotsa litšila tsa lijo. "Mona ke e 'ngoe ea lihora tsa ho boloka nako ea Toby:
Meroho ea meroho le meroho oa bean
- Senoelo se 1 se nang le sesepa sa lesea
- 1 tablespoon oli ea mohloaare
- 1 e onion e bohareng, e khethiloeng
- 1 bohareng ba rantipole, e hahiloeng
- 1 celery stalk, e qhibililoe
- 1 sephara sa parsnip, se khethiloe
- 1 e-turnip e bohareng, e khethiloe
- 1 (15-ounce) e na le linaoa tsa liphio tse tlaase tse tlaase, tse hloekisitsoeng le ho hlatsoa
- 6 dikopi tse tlase-sodium meroho moro
- Koporo e le 1 ea setlolo
- 2 bay leaves
- ¼ teaspoon pepere e mongobo o mofubelu
Tšoaea makhasi a spinach, u li phuthe, ebe u kenya likarolo. Sebetsa ka li-batche ha ho hlokahala. Ka pitsa e kholo holim'a mocheso o mofuthu, futhumatsang oli ea mohloaare ho fihlela e e-na le likhahla. Kenya onion, rantipole, celery, parsnip, le turnip, 'me u phalle ho fihlela eiee e fetohile, ka metsotso e 4. Eketsa linaoa, 'me u hlohlelletse ho kopanya. Eketsa moro oa meroho, seipone le makhasi a bay, 'me u hlohlelletse ho kopanya. Eketsa mocheso holimo 'me o tlise metsi ho pheha, ebe o fokotsa mocheso ho tlase, koahela pitsa,' me u mamele ho fihlela linaoa li le bonolo, metsotso e ka bang 20. Tlosa 'me u lahle makhasi a bay. Hlohlelletsa lithane tsa spinach le pepere e ntšo.
Tokomane ea Recipe Toby Amidor, The Healthy Meal Prep Cookbook: Lijo Tse Bonolo le Tse Molemo Bakeng sa ho Pheha, Pele, ho Tšoara le ho ea, Rockridge Press, 2017.
3 - fumana thepa
Ho thata ho etsa kakaretso e bonolo ntle le lisebelisoa tse nepahetseng. Sebelisa lihlahisoa tse theko e tlaase tse kang thepa ea skillet e entsoeng ka letsoho, letlapa le leholo le letlalo la Dutch le nang le sekwahelo ho tseba tsebo ea lijo tse le 'ngoe. Pheha lihlopha tse kholo tsa matsoele a linku tse halikiloeng le raese e sootho esale pele ho etsa lijo pele ho lijo.
Li-Drumsticks tsa Sheet Pan Le Litapole Tse Monate le Broccoli
- Li-drumsticks tse 6
- Litapole tse lekaneng tse 3
- 1 tablespoon oli ea mohloaare
- ½ teaspoon letsoai la kosher
- ¼ teaspoon pepere e mongobo o mofubelu
- 2 diaspoon tse omisitsoeng makhasi a hao
- Likotlolo tse 2 tsa broccoli florets
Preheat oven ho 450-F. Tšoaea pane ea pampiri e nang le aluminium sefate le letlapa la letlalo. Li-drumsticks ka lehlakoreng le leng la pampiri ea lipane le litapole ka lehlakoreng le leng. Nako le nako ka oli ea mohloaare, letsoai, pepere le motsoako oa lijo. Beha ka ontong 'me u phehele metsotso e 25. Bula ohate 'me u kenye broccoli holim'a litapole; pheha bakeng sa metsotso e 10 e eketsehileng. Lumella ho pholile metsotso e 10 pele u sebeletsa.
4 - Etela setsoalle sa Freezer
Ho boloka lijo ka lehare ho lumella lijo ka nakoana. Bakeng sa liphello tse ntle, etsa bonnete ba hore sefate sa hau se na le mocheso o nepahetseng (0 degrees F) 'me se sebelisa mekotla le lijana tse khethiloeng ka ho khetheha ho boloka lijo tse sirelelitsoeng. Tse ling tsa lintho tse ntlehali tseo u ka li hloekisang li kenyeletsa bohobe bo nang le bohobe, li-casseroles tsa li-baked kapa li-Parmesan tsa kana, li-pures tsa lijo tsa bana, li-pancake tse phehiloeng, li-sauces, li-stew le lili.
Ho rata 2-Bean Chili
- 1 tablespoon oli ea canola
- 1 likhase tse lekaneng kapa tse ling tse nang le bohobe bo omeletseng
- 1 isipuni e phofo
- ½ teaspoon lero la celery letsoai
- 1 teaspoon fatše kutu
- ½ boea bo bofubelu bo bofubelu bo hlahisitsoeng
- 1 pepere e khubelu ea bell, e hlakotsoe
- 1 pepere ea jalapeno, e khaotsoe hantle
- ½ senoelo sa senola sa celery
- 1 clove garlic, minced
- ½ teaspoon letsoai la kosher
- 1 senoelo sa moro kapa metsi
- 1 (28 oz) e ka senya tamati
- 1 (15 oz) e ka hlahisa litamati
- 1 (15 oz) e na le linaoa tse ntšo, tse hlatsoitsoeng le tse tšolotsoeng
- 1 (15 oz) e na le linaoa tse khubelu tsa liphio, li hlatsoitsoe ebile li tšolotsoe
- Kopi e le 'ngoe ea lijo-thollo tsa lijo-thollo
Ho chesa oli ka pitsa e kholo kapa sebone sa Madache ho feta mocheso o mofuthu. Eketsa nama mme u phehe ho fihlela o soeu. Kenya pepere ea pepere, letsoai la celery, le komine. Ka nako eo eketsa onion, pelepele, celery le konofolo; nako ea letsoai le letsoai mme o lutse ka metsotso e 5. Hlohlelletsa moro, tomate e sithabetseng le tomate e tšolotsoeng 'me u tlise ho pheha, ebe u fokotsa mocheso hore u se ke ua bosula. Hlohlelletsa linaoa le poone, 'me u phehele u sa koaheloe metsotso e seng mekae, u susumetsa ka linako tse ling.
5 - Boloka Sethala se Nang le Hantle
Ho bonolo haholo ho pheha lijo tse phetseng hantle ha o e-na le lisebelisoa tse nepahetseng letsohong. Boloka likhahla tsa hau tse nang le lijo tse kang pasta, tamati e entsoeng ka makoetene, mahe a linotši, li-oats tse koetsoeng, tuna ea makotikoting , le linaoa tsa makotikoting. Boloka lijo tsena tsena le lijo tse phetseng hantle ke metsotso e seng kae feela.
Sala ea Tuna Pasta
1 (5 oz) e ka kenya ton tuna e khanyang ka metsing, e ts'oetsoe
1 (5 oz) e ka etsoa e tšoeu ea albacore tuna ka metsi, e ts'oetsoe
½ senoelo sa senola sa celery
Palesa e nyenyane e 1, e tšolotsoeng
Lemon la ½ lemon
¼ senoelo mayonnaise
¼ e teaspoon letsoai le khabiso
Likopi tse 3 tse phehiloeng ka lijo-thollo tsa pasta, li pholile
Ka sekotlolo se seholo kopanya tuna, celery, apole, lero la lemone le mayo; nako le letsoai le ho kopanya hantle ho kopanya. Hlakola tuna e lokisitsoeng ka pasta e phehiloeng.