Ha o bona botala bo makhasi a makhasi a atisa ho ba le sipinake. Empa khale e ne e rekisoa. Khoebo e kholo. Hoo e batlang e lokolohile. 'Me ke ne ke e-na le tranelate firiji. Ka hona, ke ile ka qetella ke e-na le li-cream, tse neng li monate, 'me li e-na le mokhoa o thahasellisang ho feta sesepa sa spinach, e leng setala se teteaneng. Kale creamed e tla ba lijo tse ncha tsa ntlo.
Nakong ea boholo-holo ho na le tlhokomelo e ngata, 'me e fana ka lijo tse nang le phepo e ntle bakeng sa buck (esita le ha e sa rekisoe!). U ka ntša metsoako e teteaneng ea khale pele u li pheha, empa li theoha habonolo hang ha kale e phehiloe ka metsotso e 8 kapa metsotso.
Seo U tla se Hloka
- 3 likarolo tse kholo tse fetileng
- 1 tablespoon letsoai kosher, ho feta ho latsoa
- Tablespoons tse 2 tse sa tsitsitsoeng
- 2 di-teaspoon tse nang le konofolo e nang le litlolo
- 1 senoelo se leholo sa tranelate
- Pepere e ncha e mongobo e le hore e latsoe
- Teaspoon e entsoeng ka makhetlo a macha (grants)
- ¼ senoelo grated Parmesan
Kamoo U ka e Etsang
- Tlisetsa metsi a pheha metsi a mangata, 'me u ekelle ka 1 tablespoon ea letsoai. Eketsa ea khale (etsa sena ka li-batches ha ho hlokahala) 'me u phehe, o susumetsa ka linako tse ling ka metsotso e 8 ho fihlela khale e le bonolo. Tlosa khale ka li-tong, kapa u khanye colander. Pholile ho fihlela o khona ho e sebetsana ka mokhoa o khotsofatsang mme o ntša mahlaseli a teteaneng, 'me o batla ho o senya.
- Ka pane e khōlō holim'a mocheso o mofuthu, qhibilihisa botoro. Kenya konofolo 'me u tsoe ka metsotso e le 1 ho fihlela e fetoha khauta. Susumelletsa tranelate ka letsoai le pepere. Beha mocheso o phahameng 'me u tlise sebokeng. Eketsa khale e qhibililoeng, nutmeg (haeba e sebelisa), Parmesan, le letsoai (ha ho hlokahala) le pepere. Tlisetsa motsoako ho emisa ebe o hlohlelletsa ho fihlela mongobo o fetoha liaparo tse ntle le tse ntle tsa khale. Latsoang mme u fetole linako. Sebeletsa chesang.
Sena ke seo MD MD e se buang ka khale, e 'ngoe ea li-superfoods tsa morao tjena.
Kale e tsoa lelapeng la hop, le boetse le akarelletsa broccoli, cauliflower le li-collards. Ka lik'hilojule tse 33 feela, senoelo se le seng sa Kale se na le:
Hoo e ka bang ligrama tse 3 tsa protheine
2,5 dikgerama tsa fiber
e ngata ea Vithamine A, C, le K
Folate, vithamine ea B e bohlokoa bakeng sa ntlafatso ea boko
Lutein le zeaxanthin, limatlafatsi tse fanang ka mmala o tebileng, o lefifi o motala le ho sireletsa khahlanong le ho silafala ha macular
Liminerale tse akarelletsang phosphorus, potasiamo, calcium le zinc
Na u ne u tseba hore ho na le mefuta e fapaneng ea khale? Ho na le mefuta e mengata ea khale, 'me mabenkele a mangata a ho rekisa a lokela ho ba le bonyane. Ha o reka khale, sheba makhasi a lefifi, a hlabang. Pele o e ja, tlosa makhasi a mahlaka a tiileng ka matsoho kapa thipa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 190 |
| Total Fat | 19 g |
| Fat Satated | 12 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 58 mg |
| Sodium | 1,243 mg |
| Li-carbohydrate | 3 g |
| Fiber Fiber | 0 g |
| Liprotheine | 3 g |