Meatloaf ke lijo tsa lelapa tseo u li ratang haholo 'me ho bonolo hore u phele hantle ka mokhoa ona o tlaase oa khalori. E lula e e-na le monate o tšoanang le oo re o ratang ho sejana sena, empa tse ling tsa lijoana li khethoa ka hloko ho fokotsa lik'hilojule.
Lintho tse ka sehloohong tse fokolang palo ea lik'halori tsa nama ea nama ke karolo ea 96 lekholong ea nama ea likhomo le lijo tsohle tsa koro. E boetse e bulela mahe a makhooa feela ho e-na le ho sebelisa lehe lohle joaloka lipepe tse ngata tsa nama. Eketsa pepere e tala e ts'oetsoeng ho tšela lijo tse ling tsa lijo tsa batho ba jang lijo, 'me lelapa le leholo la lijo tsa motšehare le itokiselitse ho sebeletsa.
Seo U tla se Hloka
- Khomo ea khomo ea lik'hilograma tse 1 (karolo ea 96 lekholong e otlolohile)
- 1/2 eiee ea senoelo (e entsoeng)
- 1/2 senoelo sa pepere e tala (e khethiloeng)
- 1 senoelo sa bohobe (koro eohle, e omisitsoeng)
- 1/2 kopi ea ketchup (e arotsoe)
- 2 tablespoons mosetareta (Dijon)
- 2 makhooa a makhooa (a otloa habobebe)
- Dash pepere e mongobo fatše
Kamoo U ka e Etsang
- Preheat oven ho 350 F.
- Litlhapi tse 2 tsa ketchup.
- Kopanong e kholo ea ho kopanya, kopanya lijalo tsohle tse setseng ho fihlela o kopane hantle.
- Senya setlolo sa bohobe le sepheo sa ho pheha. Etsa motsoako oa nama ka bohobe ho sebelisa matsoho a hau, 'me u kene kahare ea bohobe. Holimo le ketchup e setseng.
- Bake ka hora e le 'ngoe le metsotso e 15, kapa ho fihlela bohareng bo phehiloe ka ho feletseng.
- Tlosa nama ea nama ho tloha ka ontong. E ke e phomole metsotso e 5 pele e sebeletsa.
Litlhahiso tsa Tšebeletso
Li-meatloaf le litapole tse pentiloeng ke mekhahlelo ea khale, le hoja litapole li ka sebelisa thuso e fokolang ho fokotsa lik'hilojule ho tšoantša nama ena ea nama. Ho lokisoa habonolo ke khabiso e tlase ea khalori ea li-cauliflower le litapole tse pholileng . Ka ho eketsa ho cauliflower, palo ea litapole e fokotsehile 'me sejana sena se ratoang hang-hang se phetse hantle bakeng sa lelapa la hau.
Nete e 'ngoe e ratang ka ho fetisisa ea lijo ke meroho. Khetha ntho e 'ngoe le e' ngoe e ncha 'marakeng' me u hlahise medley ea meroho e tsoakiloeng. Nahana ka ho noa meroho ho boloka tsohle tsa limatlafatsi tse phetseng hantle tse atisang ho lahleheloa ke mekhoa e meng ea ho pheha.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 278 |
| Total Fat | 10 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 67 mg |
| Sodium | 456 mg |
| Li-carbohydrate | 21 g |
| Fiber Fiber | 2 g |
| Liprotheine | 26 g |