Lijo tsena tse nyenyane tse mafura a mafura li ama bana ba ka haholo. Lebaka le leng, ke feela boholo bo nepahetseng. Li-meatloaves tsena le tsona li ntle ho tsona, hape, ha li etsoa ka nama ea likhomo tse hahiloeng ka thata le e nang le li-veggies tse khabisitsoeng. Thabela liphoofolo tsena tse nyenyane tse mafura tse nang le litapole tse masesaane le meroho ea selemo.
Seo U tla se Hloka
- 1 lik'hilograma tse lekaneng ea khomo ea nama
- 1 bohareng ba rantipole, e shredded
- 1 e bohareng zucchini, shredded le fafatsa omileng
- 1/2 eiee e mosehla, e hahiloeng hantle
- 1/2 pepere e tala, e khaotsoe hantle
- 1 tbsp lero la phofo
- 2 tbsp
- Sauce ea Worcestershire
- Selae se le seng sa lijo-thollo tsa lijo-thollo joaloka breadcrumbs
- 2 makhooa a makhooa
- 1/3 senoelo tomate ketchup
Kamoo U ka e Etsang
- Preheat oven ho 400 F.
- Hlalosetsa sesepa sa sieone sa sieo sekontiri kapa sesepa ka ho se phehe ho sa phehe .
- Ho senya nama ea khomo ka sekotlolo se seholo.
- Eketsa lihoete le li-zucchini, le onion e khethiloeng le pepere e tala. Eketsa lero la phofo, sauce ea Worcestershire le breadcrumbs. Hlohlelletsa ka fereko.
- Kenya makhooa a mahe le ho hlohlelletsa hape ka fereko ho fihlela e kopantsoe hantle. U ka kopa motsoako ka matsoho, empa ka linako tse ling sena se etsa hore nama e be thata haholo.
- Spoon motsoako ka lokisetsa muffin 'pan,' me holimo ka ho fetisisa senoelo le ketchup. Bake ka metsotso e 25, ho etsa bonnete ba hore mocheso o ka hare ho fihla ho 165 F.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 245 |
| Total Fat | 9 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 67 mg |
| Sodium | 364 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 2 g |
| Liprotheine | 25 g |