E lumela kapa che, mokokotlo ona o monate oa kenang recipe o fokola haholo. Ho kopana ha likhoho le litapole, lihoete le eiee ka mongobo o ruileng ho monate nako leha e le efe ea selemo, empa ho molemo haholo mariha.
U ka fapana meroho e fumanehang habonolo ha u ka rata. Eketsa pelepele e khubelu, e mosehla, kapa e tala, kapa u hlohlelletse linaoa tse ling tse tala. Sebelisa litapole tsa khauta tsa Yukon sebakeng sa litapole tse khubelu. Sebelisa broccoli ho e-na le lihoete, kapa u kenyelle likhase tsa zucchini kapa tsa mosehla tsa lehlabula.
U ka tlosa letlalo la khoho pele u pheha haeba u ka rata. Ha ho joalo, u se ke ua soabisa khōhō pele. Feela likotoana ka letsoai le pepere 'me u kene ho ea phehelang ea phehang ka mor'a hore meroho eohle e be teng. Seo se ka fokotsa mafura a sesepa sena ka hoo e ka bang 30%.
Sebeletsa recipe ena e bonolo le salate e tala e akhotsoeng ka li-mushroom le li-avocado, tse nang le li-salaigrette tse apara salate. Kenya khalase e ntle ea veine e tšoeu bakeng sa lijo tse monate.
Seo U tla se Hloka
- 4 lik'hilograma tsa khōhō, ho etsoa likotoana
- 1 teaspoon letsoai
- 1/4 pepere ea pepere
- 2 tablespoons oli ea mohloaare
- 2 lik'hilograma tse nyane
- litapole tse khubelu , halofo
- Li-carrots tse leshome (16-ounce) tsa paketeng
- 1 onion, e khaotsoe
- 3 cloves konofolo, minced
- 14-ounce e ka theoha tlaase ea khase ea sodium
- 1 senoelo leseli le bolila tranelate
- 3 tablespoons Dijon mosetareta
- 3 tablespoons mahe a linotši
- 3 tablespoons phofo
- 1 teaspoon e omisitsoeng
- makhasi a thyme
Kamoo U ka e Etsang
Fafatsa nama ka letsoai le pepere. Hlalosa oli ea mohloaare ka skillet e khōlō holim'a mocheso o mofuthu 'me o sootho khoho, lehlakoreng la letlalo, ho fihlela letlalo le le sootho, ho fetola likotoana ka li-tongs ka linako tse ling.
Ka 4, 5 ho ea ho tse 5 ho pheha , u behe litapole, lihoete, lieiee le konofolo. Holimo le khoho.
Tšela moro oa kana ho feta tsohle. Koahela mokokotlo ebe o pheha ka tlaase ho lihora tse 8 ho isa ho tse 9 ho fihlela khoho e phehiloe hantle ho 165 ° F 'me meroho e bonolo.
A nyenyane sekotlolo, hlohlelletsa hammoho leseli bolila tranelate, mosetareta, mahe a linotši, phofo, pepere, le thyme ho fihlela blended. Khothalletsa hore u be motsoako oa tranelate e bolila ka har'a mongobo o motlakase ebe o etsa hore mocheso o phahame. Pheha metsotso e 15 ho isa ho e 20, u susumetsa ka linako tse ling, ho fihlela mongobo o phahama.
Tlhokomeliso: Ha ho na ligrama tse 41 tsa mafura sebakeng sena. Ke balile lintlha tse nang le phepo e nepahetseng ka ho sebelisa NutriBase 7.0, e leng khamphani e nang le phepo e nepahetseng e sebelisoang ke batho ba jang lijo.
Ka ho sebeletsa, ntle le letlalo la letlalo:
Lik'hilojule tse 650
21.70 dikgerama tsa mafura
Mafura a 30%
200% DV Vithamines A
30% DV Vithamine C
E ngotsoeng ka NutriBase 7.0
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 836 |
| Total Fat | 41 g |
| Fat Satated | 12 g |
| Fat Unsaturated | 17 g |
| Cholesterol | 207 mg |
| Sodium | 635 mg |
| Li-carbohydrate | 48 g |
| Fiber Fiber | 6 g |
| Liprotheine | 66 g |