Ena e bakang spaghetti casserole ke e 'ngoe ea lijo tse bonolo, tse lekaneng tse lekanang le lelapa lohle. Le hoja mefuta e mengata ea phepo ea spaghetti e bitsitsoeng bakeng sa nama, ena ha e na nama, kahoo e loketse batho ba limela kapa ba tekanyetso ea moralo.
Meatless Baked Spaghetti Casserole: Kamoo U ka E Etsang Hore e be ea Bohlokoa Kateng
Ho eketsa liprotheine ho lijo tsena tse bonolo empa e monate, recipe ena e hloka lehe, lebese le chisi. Haeba u na le nako ea ho lumella moroho oa spaghetti o rekiloeng ka lebenkele, u ka boela ua eketsa broccoli (kopi e le 'ngoe ea broccoli e hahiloeng e na le ligrama tse tharo tsa protheine kaofela) le li-mushroom (hoo e ka bang ligrama tse 2 tsa protheine ka senoelo sa li-mushroom tse khethiloeng ). Hona joale mabenkele a mangata a lireschorente a rekisa meroho pele ho e hlatsoa le pele ho hlatsuoa, kahoo u se ke ua tšaba ho leka.
U ka eketsa lisebelisoa tse ling tseo u li ratang haholo ho eketsa lenane la limatlafatsi lijong tsa hau, empa u se ke ua tšoenyeha, ha ho hlokahale hore u khelohe ho risepe ena ho hang - e monate ka boeona.
Pele o qeta sejana sa casserole ka har'a ontong, u ka ba le bolokolohi bo bongata ka chisi e shredded. Ha ho ntho e kang ea khauta e bofubelu bo bofubelu holim'a casserole ho etsa hore molomo oa hao o be metsi. Ha qetellong u se u qetile, sebeletsa ka salate e tala (salate ea Cesare e sebetsa hantle ka mokhoa ona) le tse ling tse entsoeng ka lekhetlo le le leng.
Seo U tla se Hloka
- 16 oz. spaghetti
- 2 28 oz. linkho tsa spaghetti mongobo
- 1he e kholo
- 1/2 lebese la senoelo
- Likopi tse 2-1 / 2 tse khabisitsoeng
- mozzarella chisi kapa motsoako oa cheese oa setaliana o hloekileng
Kamoo U ka e Etsang
- Preheat oven ho 350 F.
- Tlisa metsi a mangata ho pheha. Kenya spaghetti, 'me u phehele metsotso e 1 ho ea ho e 2 ho feta litaelo tsa sephutheloana tse bontšang. Thala hantle (empa u se ke ua hlatsoa ka metsi a batang, ha ho hlokahale hore u hlatsoe tsohle tse fokolang).
- Tšela halofo ea nkho e le 'ngoe ea sopho ea spaghetti ka tlase ea sejana sa ho baka 9 x 13.
- Otla lehe le lebese ka sekotlolo se seholo sa ho kopanya. Kenya e setseng ea spaghetti lehe le motsoako oa lebese. Kopanya hantle. Eketsa spaghetti e tšolotsoeng motsoako oa sauce, o hlohlelletsang ho o apara.
- Hasanya motsoako oa spaghetti sebakeng se lokisitsoeng. Fokisa chisi e chesitsoeng ka mokhoa o ts'oanang ka spaghetti casserole.
- Noa spaghetti casserole metsotso e 30 ho ea ho e 40, ho fihlela casserole e phutholoha 'me cheese e le e sootho. Etsa hore spaghetti casserole e phomole metsotso e 10 pele e sebeletsa.
- Arola likarolo mme o sebetse ka salate le / kapa bohobe ba konofolo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 361 |
| Total Fat | 6 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 89 mg |
| Sodium | 130 mg |
| Li-carbohydrate | 54 g |
| Fiber Fiber | 3 g |
| Liprotheine | 21 g |