Sena e ka 'na ea e-ba recipe ea lijo, empa ha ho na mokhoa oa ho latsoa.
Sea Flavorful South Beach fatkey meatloaf e fumana tekanyo e kholo ea tatso ho tloha lekhae la tamati, veine e khubelu, konofolo, basil, oregano le zucchini 'me e na le fiber e nang le fiber ea oatmeal. Lelapa lohle le tla thabela phoofolo ena e ruileng le e sa tloaelehang hammoho le dieters.
Kaha kakaretso ena e na le boleng ba linaleli, boleng ba phepo ke karolo ea khahloa ea eona. Ha u ntse u sebeletsa, nama ena ea nama ea majoe e na le lik'hilojule tse 188; 12 dikgerama tsa protheine; 12 dikgerama tsa lik'habohaedreite; 10 dikgerama tsa mafura, ho akarelletsa le ligrama tse 3 tsa mafura a mangata le ligrama tse 39 tsa k'holeseterole; 2 dikgerama tsa fiber; le limiligrama tse 244 tsa sodium.
Kemiso ena e tsoa bukeng ea "The South Beach Diet" ea Dr. Arthur S. Agatston.
Seo U tla se Hloka
- 1 (6-ounce) e ke ke ea e-na le letsoai-e kenyelletsoeng tomate
- 1/2 senoelo se omileng veine e khubelu
- 1/2 senoelo sa metsi
- 1 clove garlic, minced
- 1/2 teaspoon e omisitsoeng makhasi a basil
- 1/4 teaspoon e omisitsoeng oregano
- 1/4 teaspoon letsoai
- 1 lik'hilograma tse lekaneng
- 1 senoelo sa oatmeal
- 1/4 senoelo metsi a kenang lehe
- 1/2 senoelo sa zucchini tse khabisitsoeng
Kamoo U ka e Etsang
- Preheat ovene ho 350.
- Kopanya le peista ea tomate , veine e khubelu, metsi, konofolo , basil , oregano le letsoai ka sekotlolo se senyenyane.
- Tlisa motsoako ho pheha le ho fokotsa mocheso ho tlase.
- Tšoara, u koahetsoe, ka metsotso e 15 u behe ka thōko.
- Kopanya le Turkey, oatmeal, sebaka sa motsoako, zucchini le senoelo sa 1/2 sa motsoako oa langa le le lej sekotlolo se seholo le ho kopanya hantle.
- Beha motsoako ona ka phokaneng ea 8-cm ka 4-cm e nang le sebōpeho sa mofuta oa meatloaf.
- Bake ka metsotso e 45 mme u lahle meputso leha e le efe.
- Tšela 1/2 senoelo sa motsoako oa langa le le lej o setseng holim'a bohobe mme o chesoe ka metsotso e 15 nako e telele.
- Tlosa ho platter e sebetsang mme u pholile metsotso e 10 pele u slicing.
- Sebeletsa setupa sa langa le le lej ka lehlakore.
Litlhahiso tsa Tšebeletso
Kaha bonyane motho a le mong ka lelapeng o thahasella lijo tsena ka lebaka la mekhoa ea eona e nepahetseng ea phepo e nepahetseng, mahlakoreng a hloka ho bonahatsa kameho eo.
Ho tletse linaoa tse tala, broccoli kapa poone e nang le botoroana feela, lihlahisoa tse loketseng bakeng sa meroho e 'ngoe le e' ngoe, 'me letsoai le pepere li tsamaisana hantle. Dieter e ka 'na ea e-ba le lintho tse peli sefateng - nama ea nama ea Turkey e nang le oatmeal filler le li-veggies tse ngata.
Bakeng sa motho e mong le e mong, e, tekanyetso e hloka li-carbs. Rice pilaf kapa phetolelo e bonolo - raese e tšoeu e nang le konofolo le li-eiee eiee e tala - li phethehile hantle bakeng sa nama ea nama ea Turkey. Kapa motsoako oa raese e sootho, e khubelu, e tšoeu le e hlaha o eketsa monate o monate le mokhoa oa ho ja. Eketsa bohobe bo monate ba bo-sourdough - mohlomong dieter e ka ba le sekhao se le seng feela - mme o na le lijo tsa mantsiboea tse tlatsang le tse phetseng hantle.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 141 |
| Total Fat | 3 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 36 mg |
| Sodium | 402 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 2 g |
| Liprotheine | 13 g |