Ka Segerike: Ho thoe'ng ka ho re: "RAH-kee stoh FOOR-noh seh har-TEE"
Li-bass ( lavraki ) li koahetsoe ka litlama, li phahame ka holimo le ka tlaase le litamati, ebe li phehiloe 'me li koahetse ka pampiri ea letlalo bakeng sa tatso e ntle le tlhaloso.
E hlophisitsoe ke Kenton:
Ntho e ntle ka ho pheha le litlhapi ke hore hang-hang e fetoha lijo tse tlaase tsa lik'halori. Ke bolela, e, u ka eketsa lisebelisoa mme u otla khalori ho tsoa metsing, empa ka kakaretso, ke lijo tse phetseng hantle. Kemiso ena ha ho joalo.
Litlhapi tsa leoatle li kena lik'halori tse ka bang 125 ka tlhapi. Ho feta moo, e na le li-carb tse 0, le ligrama tse 24 tsa protheine. Kahoo ke khetho e ntle. Hape, e ka fumanoa bakeng sa litšebelisano tse ling tse ntle, kahoo li lule li lebeletse 'me u li boloke. Li etsa hore li phethe hantle (joaloka litlhapi tse ngata).
Seo ke se ratang ka mefuta ena ea diresepe (ho tšoasa litlhapi le ho pheha) ke hore u tiisa ka monate. Ha ba balehe 'me ba lula' me ba kenngoa ka har'a tlhapi. Ke tla bolela hore sena se ka etsa hore litlhapi li se ke tsa e-ba joaloka flakey le ho li pheha pepenene, kahoo u ka 'na ua batla ho fetola lintho haeba u li rata ka tsela eo. Ho sa tsotellehe tsela, e etsa bakeng sa lijo tsa mantsiboea tse ntle le tse phetseng hantle.
Seo U tla se Hloka
- 4 libaka tsa leoatle (tse ka bang 1 ho isa ho 1 lik'hilograma ka 'ngoe)
- Likarolo tse 1/2 - 2 tsa parsley (e ncha, e khabeloa hantle)
- Li-clove tse 5 tsa konofolo
- 2 tablespoons ea lero la lemone (e sa tsoa hatisoa)
- Tablespoons tse peli tsa oli ea mohloaare
- Ho latsoa: letsoai leoatleng
- 1 kopi ea phepo ea Greek oregano (rigani)
- Lihlahisoa tse 24 tsa langa le le lej (e tšesaane, e pota-potileng, e nang le litamati tse 4-5 tse kholo)
- Bakeng sa Brushing: oli ea mohloaare
- 1 senoelo sa veine e tšoeu
- Likopi tse 3 tsa metsi
Kamoo U ka e Etsang
Preheat oven ho 400 - 410 ° F (205 - 210 ° C).
Hlakola le ho fokotsa litlhapi (ho siea lihlooho ho), 'me u hlatsoe hantle. Pat e omme. Letsoai le bonolo ka hare le ka ntle.
Kopanya parsley, konofolo, lero la lemone, likhaba tse 2 tsa oli ea mohloaare, le oregano, le letsoai le lenyenyane, 'me le kenyetse matšoao a mala.
Tšela veine le metsi ka tlase ho pane e khōlō ea ho baka (hoo e ka bang 15 3/4 X 13 3/4 kapa e lekanang le eona).
Hlapa pampiri ka oli.
Kenya likhae tsa tamati tse 3 ka lehlakoreng le nang le oli, tlhapi e le 'ngoe holimo, le likhae tse ling tse tharo tsa langa le le lej holim'a litlhapi. Koahela tlhapi e 'ngoe le e' ngoe ka pampiri le sebaka, sefahleho se lehlakoreng, ka pane ea ho baka.
Noa ka 400 ° F (210 ° C) ka metsotso e ka bang 45. E le hore u leke ho fana ka letsoho, o hatisa pampiri ka letsoho la hao. Litlhapi li lokela ho ba bonolo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 181 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 58 mg |
| Sodium | 119 mg |
| Li-carbohydrate | 4 g |
| Fiber Fiber | 1 g |
| Liprotheine | 27 g |