Ke rata meroho e halikiloeng - e phetse hantle, e bonolo ebile e monate, 'me ha e kopane le motsoala oa motsoala, joalo ka mokhoa ona, ba etsa lijo tse potlakileng kapele, kaha motsoako oa motsoako o potlakile ebile o bonolo ho o lokisetsa. Bakeng sa phetolelo ea vegan, tlosa feta cheese.
Bakeng sa liprotheine tse eketsehileng, sebelisa quinoa sebakeng sa bo-couscous. Keletso ea Lekhotla la Lijo tsa Koro.
Seo U tla se Hloka
- 1 10-ounce lebokoseng la motsoala
- 1 e khubelu ea pepere, khaola ka lihlopha
- 1 pepere e tšehali e tšehali, e be e hlobolisitsoeng
- 1 e nyenyane ea squash, e lesotsoe
- 1 e nyenyane ea zucchini, e lesotsoe
- 1 teaspoon letsoai
- 1/4 tsp pepere
- 3/4 tsp konofolo e nyenyane
- 3/4 tsp Italian seasoning
- 2 Tbsp oli ea mohloaare
- 3 Tbsp veine ea balsame
- 5 ounces feta cheese (khetho)
Kamoo U ka e Etsang
Setlolo sa pele sa mocheso ho likhato tse 425.Lokisa motsoako oa motsoako ho latela litaelo tsa liphutheloana.
Kopanya pelepele ea tšepe, squash ea mosehla le mosehla. Ka sekotlolo se senyenyane, whisk hammoho letsoai, pepere, konofolo, lijo tse monate, oli le asene ea balsame ebe o lahlela ka meroho.
Abela meroho ka mokhoa o ts'oanang le letlapeng le ho chesa metsotso e 10 ho ea ho e 12 kapa ho fihlela meroho e le monate. Sebaka se setseng se marinade.
Lumella meroho hore e pholile hanyenyane, ebe u tšela ka marinade e setseng, couscous le feta cheese.
Litšebeletso: 6
Li-calories / Ho sebeletsa: 306
Mokhoa o nepahetseng oa lijo: Mong le e mong o fana ka lik'hilojule tse 306, 1 g protheine, 43 g lik'habohaedreite, 4 g fiber, 10 g mafura (4 g e ngata), 21 mg k'holeseterole, 26 mcg folate, 1 mg sesepa, 655 mg sodium.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 195 |
| Total Fat | 10 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 21 mg |
| Sodium | 227 mg |
| Li-carbohydrate | 20 g |
| Fiber Fiber | 3 g |
| Liprotheine | 7 g |