Ho chesa ho matlafatsa litlolo le ho khabisa sehlahisoa sa lihlahisoa tsa lihoete, li-Apple le Celery. Ha e le hantle ho feta kakaretso ea likarolo tsa eona - mohlomong u ke ke ua khona ho khetha monate oa motho oa apole kapa celery, empa ka bobeli o eketsa marotholi le botebo ho risepe.
Tlhahiso: Le hoja botoro e le khethollo, e hula monate hammoho 'me e eketsa leruo. Haeba u sebeletsa lijo tsa lebese, e etsa phaella e babatsehang. Ha u hloke ho hongata, kahoo khetha mofuta o phahameng, ka ho khetheha, manyolo, sileta e sa unsalted.
Etsa Lijo: Ha e le mokotlana o motšo oa lijo tsa motšehare? Tote haufi le thermos ea sopho ena ho ea le sandwich eo ue ratang ka ho fetisisa, kapa salate ea lijo-thollo e ntle, joalo ka Farro Salad ena le Li-Chickpeas tse Hlileng tse Hlileng le Kolifulare .
Seo U tla se Hloka
- Lihoete tse 1 tsa likhaete (450 limilimithara), li qhibilihisoa, li hloekisitsoe, li le bolelele halofo ha li le khōlō ebile li khaola likotoana tse tharo (7.5 cm)
- 1 apole e kholo (hoo e ka bang li-ounces tse 8/230 limilimithara), e qhibilihisoa, e koahetsoe, ebe e kenngoa ka marakeng
- 3 mahlaka a celery (hoo e ka bang ligrama tse 6/170 gm), a khaola le ho khaola likotoana tse tharo (7.5 cm)
- Tablespoons tse 2, hammoho le thispone e le 'ngoe ea oli ea mohloaare ea moroetsana
- 1/2 e nyenyane e bofubelu e bofubelu (hoo e ka bang li-ounces tse 3/90 gm), e qhibilihisoa, e qhibililoe ebile e khaotsoe hantle
- 3 - 4 cloves e nang le konofolo, e phunyeletsoeng, e pshatlehile, le e khaoletsoeng hantle
- 1 "ginger" sengoathoana (0.5 ounce / 15 gm), peeled le minced
- Likopi tse 4 (946 ml) lihlahisoa tsa meroho
- 1 tablespoon unsalted botoro (khetho)
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Preheat oven ho 425 ° F (220 ° C). Beha lihoete, liapole le celery sebakeng se le seng holim'a pampiri e kholo ea ho baka. Koahela likhaba tse peli tsa oli ea mohloaare 'me u li akhotse ho apara.
- Ho chesa ka ontong ea preheated ka metsotso e 25, ho fetola hang ha u ntse u pheha. (Meroho e lokela ho ba e bonolo, 'me e qale ho senya, ha u e tlosa ka ontong.)
- Sebakeng se seholo sa Dutch , se chesang kapa se seholo, futhumatsa setlolo se setseng sa oli ea mohloaare. Kenya onion 'me u phalle ka mocheso o phahameng mocheso ho fihlela o qala ho nolofatsa le ho fetola mocheso, metsotso e ka bang 5. Eketsa konofolo le ginger le saute ho fihlela monko o monate, hoo e ka bang metsotso e le 'ngoe hape. Kenya lihoete tse halikiloeng, apole le celery, 'me u tsose ho apara ka eiee le linoko.
- Tšela ka lihlahisoa tsa meroho, phahamisa mocheso, 'me u tlise ho pheha.
- Fokotsa mocheso ho tlase le ho omisa, o koahetsoe ka nakoana, ka metsotso e 15, kapa ho fihlela meroho e le bonolo.
- U sebelisa sesebelisoa se tloaelehileng kapa sa qoeliso , hloekisa sopho ka hloko.
- Haeba o lakatsa, eketsa botoro ho sopho le ho hlohlelletsa ho fihlela e qhibiliha mme e kopantsoe.
- Nako ea ho latsoa ka letsoai le pepere e ncha e mongobo. Thabela!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 174 |
| Total Fat | 7 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 5 mg |
| Sodium | 447 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 4 g |
| Liprotheine | 6 g |