Moriri oa Hape oa Mokuli o Nang le Li-Pear-eyed Peas le Kale

Sopho e entsoeng ka monate ea nama ea khomo ke khetho e babatsehang ea lijo tsa letsatsi le letsatsi kapa tsa mariha, 'me e tletse limatlafatsi. Lierekisi tse nang le mahlo a likhukhuni li eketsa protheine 'me li etsa hore ho be bonolo ho itokisetsa. 'Me ke sopho e thabisang, e khotsofatsang.

Re thabela sopho ena ka lijo-thollo tse ncha tse bohoitsoeng. Li-biscuits li ne li tla ba hantle le sopho. Kenya salate e lahliloeng bakeng sa lijo tsa motšehare tsa motšehare kapa lijo tsa motšehare.

Seo U tla se Hloka

• Dipole tse 2
• oli ea mohloaare e sa lekaneng
• 1 lik'hilograma tse sekete tsa khomo
• 1 e onion e bohareng, e khethiloeng
• 2 nyenyane cloves garlic, minced
• Lihoete tse peli tse bohareng, tse betliloeng
• Likotlolo tse peli tse khethiloeng
• Likotlolo tse peli tsa nama ea khomo kapa moro, sodium e tlaase kapa unsalted
• E na le litamati tse 14,5 tse nang le tomate, tse sa koaloang
• Ho na le lierekisi tse mahlo-mafubelu tse ka bang 15, tse tšolotsoeng le ho hlatsoa
• Likotoana tsa poone tse 1
• 1/2 teaspoon letsoai ea kosher, kapa ho latsoa
• 1/4 teaspoon fatše pepere e ntšo

Kamoo U ka e Etsang

1. Oli e futhumatsang ka sekotlolo se seholo kapa sekepe sa Madache ho feta mocheso o bohareng.
2. Eketsa nama ea nama ea khomo ea oli; ho lla, ho hlohlelletsa, ho fihlela fatše e se e le pinki le liieee li le bonolo haholo.
3. Eketsa konofolo ea minced le lihoete 'me u phehele metsotso e 1 e telele.
4. Eketsa nama ea khomo kapa moro ebe o tlisa pheha. Ema ka metsotso e 10.
5. Kenya li-kale, tamati, lierekisi tse mahlo-mafubelu, poone le li-seasonings. Koahela 'me u qete metsotso e 20 ho isa ho e 25.

1. Sebeletsa ka maqeba a lijo-thollo a chesitsoeng a chesang kapa li-muffin tsa poone.

Litlhahiso le Phapang

• Etsa sebaka sa khale ka chard, spinach, kapa escarole. Kapa sebelisa motsoako oa meroho.
• Etsa lierekisi tse mahlo-mafubelu ka linaoa tse ntšo kapa linaoa tse nyenyane tse khubelu.

U ka 'na ua U rata

Sirloin Burger Soup

Margaret's Crock Pot Taco Soup

Setho sa motheo sa harese sa harese bakeng sa Slow Cooker

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	368
Total Fat	14 g
Fat Satated	4 g
Fat Unsaturated	7 g
Cholesterol	67 mg
Sodium	533 mg
Li-carbohydrate	32 g
Fiber Fiber	7 g
Liprotheine	30 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)