Ha ho na tsela e molemo ea ho thabela mookoli oa lihlahisoa tse ncha ho feta ka meroho e bonolo e lohiloeng ka ontong. Khabisong ena, ovine e halikiloeng ka ho phatloha ha oli ea mohloaare e nang le moroetsana e bitsoang virgin caramelizes mme e tlisa tatso ea zucchini, squash, bell pelepele, asparagus le onion.
Metsoho ena ea meroho e na le vithamine C e ngata haholo, vithamine A le vithamine B6. E boetse ke mohloli o moholo oa fiber ea tlhaho, folate, potasiamo, le vithamine K, feela ho bolela tse 'maloa feela. Ha ho tluoa tabeng ea bophelo ba hau bo botle, ha u khone ho etsa hantle ho feta meroho e mecha ea meroho e ncha e lokiselitsoeng feela ka ho hanyetsana.
Hangata litlhapi tse ncha li molemo ka ho fetisisa, empa haeba u labalabela meroho ena ea lehlabula ha nako e ntse e feta, leka ho khetha meroho e nang le serame. Li ka 'na tsa se ke tsa e-ba joaloka li-crisp hang ha li thawed, empa li atisa ho khomarela boleng ba tsona ba phepo e ntle ho feta lihlahisoa tse nkiloeng le tse tsoang ka ntle ho nako.
Le hoja risepe ena e ne e fetohile ho tloha ho Dr. Arthur Agatston's The South Beach Diet bakeng sa karolo ea 1 ea lenaneo, ha ho hlokahale hore u be lijo tse tummeng ho thabela sena.
Seo U tla se Hloka
- 1 e bohareng
- zucchini , khaola likotoana tsa loma
- 1 sekhahla sa lehlabula sa lehlabathe la lehlabuleng, khaola likotoana tsa loma
- 1 pepere e khubelu ea tšepe e khubelu, khaola likotoana tsa loma
- 1 pepere e tšehali e tšehali, e be likotoana tsa loma
- Sopho e entsoeng ka seropa e le 1 lik'hilograma, e be likotoana tsa loma
- 1 eiee e khubelu, e khaotsoe
- 3 tablespoons oli e ngata ea mohloaare oli
- 1 teaspoon
- letsoai
- ½ teaspoon
- pepere e ntšo
Kamoo U ka e Etsang
- Preheat ontong ho ea ho likhato tse 450 Fahrenheit.
- Ha setofo se ntse se lokisa lijalo, lokisetsa meroho ka ho khaola likotoana tse longoang.
- Ebe o beha zucchini, squash, pelepele ea bell, asperagus le eiee e khubelu ka pane e khōlō e halikiloeng, 'me u lahlele oli ea mohloaare, letsoai le pepere e ntšo.
- Abela meroho ka lehlakoreng le le leng holim'a pane ea ho baka.
- Ho chesa ka ontong ka metsotso e 30, ho susumetsa ka linako tse ling ho fihlela meroho e le bonolo ebile e le bonolo.
Linnete tsa phepo
Tšebeletso e le 'Ngoe: Hoo e ka bang karolo ea ¼ ea recipe
Ka ho Sebeletsa: li-cal, 170 g, ligrari tse 15 g, mafura a 11 g, 2 g a lula. mafura, 0 mg k'holeseterole, 5 g fiber, 586 mg sodium
> Mohloli
> Lijo tsa South Beach : Moralo o monate, o hlophisitsoeng, o hlophisitsoeng oa boits'oaro le oa bophelo bo botle ka lefu la boima ba 'mele ka Arthur S. Agatston MD (Ballantine Books)
> Copyright 2003 ke Arthur S. Agatston MD Le ngotsoe ka tumello e ngotsoeng e ngotsoeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 176 |
| Total Fat | 11 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 0 mg |
| Sodium | 12 mg |
| Li-carbohydrate | 18 g |
| Fiber Fiber | 6 g |
| Liprotheine | 5 g |