Ke batla setho se le seng sa pitsa? Ho thoe'ng ka pane e le 'ngoe ea lijo tsa motšehare? Khoho, litapole le broccoli li roastse hammoho ho etsa lijo tse feletseng le ho hloekisa ka mokhoa o fokolang letsatsing lena. Ho qeta ho chesa lero ho thusa hore letlalo la khoho le tsokotse, mme ho eketsa broccoli halofo ho bolela ntho e 'ngoe le e' ngoe e tla pheha hantle. Mesea e bonolo ea soy sauce, mahe a linotši le lemon eketsa tatso e eketsehileng le mongobo o monyenyane ho sejana se seng se le monate.
Letamo le leholo, le boima haholo le mahlakoreng a mokhutšoane le sebetsa hantle bakeng sa sejana sena. U ka li fumana libenkeleng tse ntle tsa kichine kapa ua li laela inthaneteng. Haeba u e-na le pane e nyenyane mme u se u tsoa ka kamoreng, arola lijo ho libae tse peli mme u li rotise ha u phahamisa likhoho le litapole. Haeba u ntse u fepa sehlopha se seng se lapileng, sebeletsa ka lijo-thollo joaloka quinoa kapa farro .
Seo U tla se Hloka
- 4 lesapo-ka likhitla tsa khōho (letlalo-ka, kapa maoto a 6, kapa motsoako oa bobeli)
- Litapole tse peli tse bohareng (khaola ka li-chunks tse 1)
- 2 tablespoons canola (kapa oli e entsoeng ka letsoho)
- Letsoai le pepere
- 1 tablespoon soy sauce
- 1 tablespoon lero la lemone
- 1 tablespoon mahe a linotši
- 1/2 teaspoon pepere ea cayenne
- 1 hlooho e kholo ea broccoli
Kamoo U ka e Etsang
- Kenya phaposi e khōlō ea lakane ho ontong le preheat ho 425 F.
- Fula likhoho le litapole ka 2/3 ea oli ebe u itlotsa ho apara ka tsela e ts'oanang. Nako hantle ka letsoai le pepere.
- Tlosa pan e chesang ho tloha ka ontong. Eketsa khoho, lehlakoreng le letlalo, 'me u kenye litapole tse hasaneng ho pota-potile khoho. Khutlisetsa pan ho ea ontong 'me u chese metsotso e 20.
- Ho sa le joalo, etsa sauce. Ka sekotlolo se senyenyane, eketsa sauce ea soya, lero la lero la lemone, mahe a linotši le pepere ea cayenne. Tlanya hammoho.
- Khaola hlooho ea broccoli ka florets. Peel e qobella stalk ebe e e khaola ka likarolo tse 1/2-inch. Fula broccoli le oli e setseng 'me u itšepe ho apara ka tsela e tšoanang. Nako le letsoai le pepere.
- Tlosa pan ho tloha ka ontong 'me u silafatse khoho le litapole ka moriana. Flip khoho le litapole 'me u phunye ka lehlakoreng le leng. Eketsa broccoli e hasaneng ho pota-potiloe ka sekhukhu se le seng. Brush le sopho e setseng mme u khutlele ka ontong.
- Lijoe ka metsotso e ka bang 15, kapa ho fihlela khoho e ngolisa 165 F likarolong tse boima haholo, mme meroho e bonolo. Sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1354 |
| Total Fat | 77 g |
| Fat Satated | 20 g |
| Fat Unsaturated | 29 g |
| Cholesterol | 418 mg |
| Sodium | 691 mg |
| Li-carbohydrate | 23 g |
| Fiber Fiber | 5 g |
| Liprotheine | 135 g |