Ke 'nile ka hlahloba li-spiralizers,' me ha ho na moo nka emisa teng hona joale. Ntho e 'ngoe le e' ngoe ke mokhethoa ea khonehang bakeng sa spiralizing (haeba u ntse u batla li-noodle tse phethahetseng, sebelisa meroho e thata le e boima). Tlanya mona ho hlahloba tse ling tsa mehlala eo ke e ratileng. 'Me joale bakeng sa lipepe tse monate ho sebelisa meroho ea hau e fetotsoeng, tobetsa mona .
Ke ne ke sebelisa mohala oa 4 mochine oo ke neng ke o sebelisa, e leng se ileng sa etsa hore meroho e be julienne e ntle. U ka ba matlafatsa ka tsela leha e le efe eo ue ratang; feela etsa bonnete ba hore u li phehile ka bonolo, kaha li ka tloha ho tloha hamonate ho apesoa ka holimo ebile li arohana ka mokhoa o bonolo.
Seo U tla se Hloka
- Likopi tse 8 tlase ho sodium ea moro moro
- 1 kopi e tsoetseng pele eiee
- 1 senoelo sa spiralized butternut squash
- 1 senoelo spiralized monate litapole
- 1 (li-8-ounce) sephutheloana se secha sa udon noodle (sheba Tlhokomeliso)
- Lik'hilo tse 3 tsa khoho e phehiloeng
- 1 pepere ea jalapeno, seeded le minced
- 1 tablespoon soy sauce, kapa ho latsoa
- 2 tablespoons oli ea sesame, kapa ho latsoa
Kamoo U ka e Etsang
- Tlisetsa moro ho emisa ka pitsa e khōlō holim'a mocheso o phahameng oa seaplane. Eketsa eiee, squash ea butternut, le litapole tse monate 'me u qete metsotso e 4 kapa e 5 ho fihlela u le bonolo, u fetola mocheso e le hore metsi a se ke a pheha, eseng pheha.
- Ha moro o tlil'o emisa, futhumatsa pitsa e 'ngoe e kholo ea metsi holim'a mocheso o phahameng' me u phehele li-noodle tsa udon ho latela litaelo tsa liphutheloana ho fihlela li se li phehiloe, hoo e ka bang metsotso e 7. Ho noa, 'me ha meroho ea moro e batla e le bonolo, eketsa li-noodle tse ts'oetsoeng, khoho le jalapeno,' me u qete metsotso e 2 kapa ho feta, ho fihlela ntho e 'ngoe le e' ngoe e le bonolo. Hlohlelletsa letsoai la soy le oli ea sesame mme u sebeletse li chesang ka lijana.
Tlhokomeliso: Li-noodle tse ncha tsa udon li fumaneha likarolong tsa lihlahisoa tsa li-supermarket tse ngata, 'me ha e le hantle li-maraka tse khethehileng le tsa Asia. Ba na le botle bo botle bo botle, bo chewy, bo hloekileng. U ka boela ua pheha mofuta leha e le ofe oa li-noodle tse omileng, tsa Asia kapa tsa Setaliana, 'me u sebelise seo ho e-na le hoo.
Oli ea Sesame le sauce ea soya ke lijo tse peli tse tsotehang tsa Asia ha u batla ho eketsa tatso lijong tse sa tšoaneng. Hlahloba Lijo tsa ka tsa Asia bakeng sa Pantry hohle moo ke kenyang li-sauces tse kholo le tse ling tseo ke ratang ho ba le tsona. Ebang ke lintho tse tloaelehileng ho uena kapa ka ho feletseng, o ka fumana diresepe ka tlaase ho setho se seng le se seng seo u ka se lekang lapeng.
Bakeng sa lijo tse ling tsa moriana oa sopho ea lisi, leka Spicy Thai Chicken le Serole sa Mokuli oa Meroho kapa Mokhoa o Mokhuts'oanyane oa Bohobe oa Ramoso. Bakeng sa sopho e khōloanyane ea khoho, leka Avgolemono Soup e sebelisang khoho le orzo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 409 |
| Total Fat | 16 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 70 mg |
| Sodium | 1,595 mg |
| Li-carbohydrate | 35 g |
| Fiber Fiber | 3 g |
| Liprotheine | 30 g |