Koro ea monokotšoai e eketsa lithollo le litholoana tse phetseng hantle ho ena ho tlatsa lero la litholoana. Ha ho mohla u phehiloeng ka monokotsoai oa koro pele? Lijoana tsena tse bonolo tsa limela tsa koro le li-vegan li fumaneha sebaka se setle sa ho qala, kaha limela li tloaelehile ebile li bonolo ho pheha.
Melee ea koro ea koro e fumaneha setšoantšo le setšoantšo se amoheloang ke Lekhotla la Lijo tsa Koro.
Sheba hape: Li-recipe tse ling tse tloaelehileng tsa mefuta ea limela
Seo U tla se Hloka
- 1 senoelo koro monokotsoai
- Likopi tse 3 metsi
- 1 eiee e khōlō, ea khaotsoe
- 1/2 pepere e tšepe e tšehali, e qhibililoe
- 1/2 pepere e tšepe, e qhibililoe
- 4 tsp phofo ea chili, kapa ho latsoa
- 1/4 tsp sopho e chesang e chesang
- 1/8 tsp pepere e ntšo
- 1 8-ounce e ka hlahisa tomate sauce
- 1-28-ounce e ka ba le tomate, e entsoe
- 2 dikopi meroho moro
- 1 15-ounce e na le linaoa tsa liphio
- 1 15-ounce e na le linaoa tse tšoeu
- letsoai, ho latsoa
Kamoo U ka e Etsang
Pheha monokotsoai oa koro ka likopi tse 3 tsa metsi ka hora e le 'ngoe ho fihlela o le bonolo; eketsa metsi a mangata ha ho hlokahala, khaotsa. Koala monokotšoai oa koro ka metsi a pholileng 'me u tšolle ka botlalo.
Ka microwave ka mocheso o mofuthu, oiee e phehiloeng, pepere e tala le e mosehla bakeng sa metsotso e le 'ngoe, kapa ho fihlela ho bonolo.
Pitsa e nang le lithara tse 4, kopanya lijalo tse setseng le meroho e meholo. Ha o tlohela, o tlisa ho pheha le ho senya sekhetho hora e le 'ngoe kapa ho fihlela ho tsitsisoa ho lakatsehang ho fihlella ka linako tse ling.
Mokelikeli ona oa koro oa limela o ntseng o le teng o etsa li-servings tse 8.
Tlhahisoleseding ea phepo e nepahetseng: E mong le e mong ea sebetsang o fana ka lik'hilojule tse 220, li-protein tse 13 g, 45 g lik'habohaedreite, 11 g fiber, 1 g mafura (0 g e ngata), 0 mg k'holeseterole, 19 mcg folate, 4 mg sesepa, 845 mg sodium.
Ka lik'hilojule tse ka holimo ho 200 ha ho sebelisoa, melee ena ea koro e leng meroho e boetse e na le lik'halori tse tlaase, tse nang le mafura a mangata le a mafura a protheine .
Bona hape: Li-recipes tse phetseng hantle