Morali oa ka e monyenyane Charlie o TŠENYA ka linaoa tse ntšo le raese. Le - bakeng sa motsoali - ke thabo e phethehileng hakaakang ha ngoana a rata sejana se phetseng hantle, se theko e tlaase, se le bonolo ho se etsa, se jang meroho, kapele se lahleloa hammoho le lisebelisoa tsa li-pantry, 'me se entsoe ka lihlopha tse khōlō. Hape ho molemo le ho feta ha o e etsa letsatsi kapa tse peli kapa tse tharo pele ho nako. Ke na le risepe bakeng sa sena ho 'Mè 100 Cookbook, eo ke e entseng ka makhetlo a mangata, empa mona ke e' ngoe eo ke e entseng morao tjena ka seo ke neng ke e-na le sona. Ke recipe e tsitsitseng haholo.
Qetella ka likhase tse nyenyane tsa lime kapa lero la lemone, motsoako oa sethoa se chesang, chisi e meng ea shredded, ho fafatsa li-scallions tse nkiloeng, le dollop ea tranelate e bolila. Efe kapa tsohle tse boletsoeng ka holimo.
Ha u li pheta hape, kapa likarolo tsa eona, u ka rata ho eketsa metsi a mang kapa moro oa meroho ho o lokolla.
Bakeng sa lijo tsa meroho, sebeletsa le Sesame Honey Quinoa le Carrot Salad le Avocado .
Bakeng sa lihlopha tsa liphoofolo, etsa mokete ka mokete le Citrus Basil Shrimp Kebabs , kapa Barbacoa Beef Tacos, le Saladi e monate kamehla.
Seo U tla se Hloka
- 2 tablespoons oli ea mohloaare (kapa oli ea meroho)
- 1 e kholo e bofubelu eiee (e batlang e khethiloe)
- 1 teaspoon e finely minced konofolo
- 1 pepere e tala e tala (peo le litlolo)
- 1 Orange (kapa e mosehla kapa e khubelu) pepere ea bell (peo le litlolo)
- 1 teaspoon e omisitsoeng oregano
- 1 teaspoon komine
- 1 teaspoon e phofshoana e phofo ea ancho e phofo
- 1 (10-ounce) e ka hlahisa moriana oa enchilada
- 4 (likhoeli tse 15,5-ounce) tsa linaoa tse ntšo (tse tlotsoeng le ho hlatsoa)
- 1 (14) e ka senya litamati
- Dash letsoai
- Hlakola pepere e ncha
- Ho ikhethela: cheese e phehoang e bosoeu kapa e tala, cheddar chisi (grated), lime wedges, sliced scallions, tranelate e bolila, e chesang sauce
Kamoo U ka e Etsang
1. Chesa pitsa e khōlō ka oli ea mohloaare ka mocheso o mofuthu. Eketsa lieiee, konofolo, pelepele ea bell, 'me u lutse ho fihlela meroho e le bonolo, metsotso e ka bang 5. Eketsa oregano, komini le phofo ea phofo, 'me u hlohlelletse ho fihlela ntho e' ngoe le e 'ngoe e e-ba monko o khathollang, hoo e ka bang motsotso o mong hape.
2. Eketsa sauce ea enchilada, linaoa tse ntšo, tamati e sithabetseng, le letsoai le pepere. Ema, u koahetsoe, metsotso e 20, 'me u latsoe ho bona hore na ke lifeings eo u batlang ho e eketsa.
U ka rata ho eketsa metsi a seng makae kapa moro oa meroho haeba motsoako o le omeletseng.
3. Sebeletsa ka raese e chesitsoeng e chesitsoeng, le eng kapa efe eo u e ratang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 826 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 1 mg |
| Sodium | 216 mg |
| Li-carbohydrate | 146 g |
| Fiber Fiber | 44 g |
| Liprotheine | 50 g |