Haeba u se na dijon e bohale u ka sebelisa kamehla, le hoja ke rata mokhoa o eketsehileng oa majoe ao a apereng a apereng.
Linaoa li ka pheha le ho akhotsoa ka ho apara ho fihlela matsatsi a 2 pele ho nako. Kenya li-orange le feta pele u sebeletsa.
Seo U tla se Hloka
- 1½ lik'hilograma tsa linaoa tse tala
- 2 li-oranges tsa Clementine
- 2 tablespoons oli e le mohloaare e sa lekaneng oli
- 2 tablespoons raese veine veine
- 2 tablespoons minced shallots
- 1ponepo e 1 ea moriana oa Dijon
- 1 teaspoon e hloekileng makhasi a thyme
- Letsoai la koshe le pepere e ncha e mongobo e le hore e latsoe
- 1 seno e phehiloeng bulgur koro
- ½ senoelo sa feta feta cheese
Kamoo U ka e Etsang
- Tlisa pitsa e kholo ea metsi a letsoai ka seatla se bulehileng. Lahlela linaoa ka metsing 'me u ba lumelle hore ba phehe metsotso e meraro ho fihlela ba qala ho ba bonolo. Hlatsoa linaoa ka colander mme u tšele metsi a batang holim'a tsona ho emisa ho pheha le ho boloka 'mala.
- Etsa li-Clementine 'me u khaola karolo e' ngoe le e 'ngoe ka halofo. Khaola linaoa tse pholileng ka halofo ea sefapano se bohlale.
- Ka sekotlolo se senyenyane kapa setsing se kopanya oli ea mohloaare, asene, shallots, mosetareta, thyme le letsoai le pepere. Whisk kapa sisinya ho kopanya.
- Beha bulgur whaet, linaoa tse tala le likarolo tsa lamunu ka sekotlolo se seholo 'me u phunyeletse ho apara. Qetella ho kopanya ka botlalo. Eketsa feta mme u hoele hape ka bonolo ho kopanya. Sebeletsa mocheso oa motsoako kapa o chese.
Ke eng e kholo ea koro ?
"Bulur koro ke lijo-thollo tse ngata tsa koro tse phehiloeng pele le tse phehiloeng. E le lijo-thollo kaofela, ke lijo tse tloaelehileng tse nang le mefuta e mengata ea lijo - thollo le li-vegan , hobane ke koro, koro ea bulgur ha e loketse batho ba se nang lijo tsa gluten.
Le hoja boholo ba korose bo fumaneha ka salate ea tabbouli (tabbouleh), u ka e sebelisa feela joaloka raese kapa motsoala, kapa lijo leha e le life tse ling tse kang harese kapa quinoa .
Mefuta e mengata ea koro ea bulgur e tla etsoa ho pheha ka tlaase ho metsotso e leshome le metso e mehlano feela.
Ho na le mefuta e 'meli e meholo ea koro ea bulgur: Ketsahalo e tloaelehileng ea koro , e boetse e bitsoa "bulgur" ea lijo-thollo e tloaelehileng libakeng tsa polokelo ea lijo tse ngata' me hangata e sebelisetsoa lipepe tsa tabbouli. Mofuta ona oa bulgur o pheha ka tlase ho metsotso e 5. Lijo tse lekaneng le lijo-thollo tse omeletseng li fumaneha hape.
Na u ipotsa hore na ho na le koro e ntle hakae ea koro? Ho ea ka CalorieCount, senoelo se seng sa koro e phehiloeng e fana ka lik'hilojule tse 151, ligrama tse 0,4 tsa mafura, 8.2 dikgerama tsa fiber (e leng hoo e ka bang 33% ea khothalletsoang letsatsi le leng le le leng), le ligrama tse 5,6 tsa protheine. Hape, lijo tsa tlhaho tsa k'holeseterole ke tsa Bulgur. "
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 333 |
| Total Fat | 9 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 11 mg |
| Sodium | 205 mg |
| Li-carbohydrate | 54 g |
| Fiber Fiber | 15 g |
| Liprotheine | 13 g |