U ka 'na ua nahana hore ke lijo tse matlafatsang lijo, empa u tla fetola kelello ea hao ka mor'a hore u leke phetolelo ena ho "Carblover's Diet Cookbook." E sebelisa ricotta, mozzarella le likhase tsa Parmesan hammoho le turkey ho fokotsa mafura le lik'halori. Sipinake e eketsa mmala, tatso, le fiber. U ka sebelisa moriana oa marinara oa jarred marakeng kapa oa hau. Ke fana ka maikutlo a ho sebelisa lasagna noodles ea koro e feletseng ho matlafatsa fiber le ho feta. Sebeletsa ka salate e lehlakoreng ho ja lijo.
Seo U tla se Hloka
- 1 Tapepoon
- oli ea mohloaare
- 1 e onion e bohareng, e hahiloeng (linoelo tse 2)
- 2 ho fokotseha
- garlic cloves
- 3/4 limilione tse likete
- Likotlolo tse 3 tlaase-sauce e nang le sodium ea marinara
- Likotlolo tse 1-1 / 2 tse arohaneng
- li-ricotta chisi
- Sephutheloana sa 1 (10) se lefshoa, se senyehile ka ho feletseng ebile se patisitsoe ka metsi ohle a feteletseng
- 1/4 senoelo se tšetsoeng parsley
- 2 makhooa a makhooa
- 1/4 teaspoon
- letsoai
- 1/4 teaspoon
- pepere
- 12, e phehiloe
- al dente ho ea ka litaelo tsa liphutheloana
- 1/2 senoelo se khabisitsoeng ka karolo e 'ngoe
- mozzarella chisi
- 1/4 senoelo se khabisitsoeng
- Cheese ea Parmesan
Kamoo U ka e Etsang
1. Ho chesa oli ho ea ho 375 F.
2. Chesa oli ea mohloaare ka har'a skillet e kholo e nang le mahlakoreng a mangata le oiee ea pheha, e tsosang ka linako tse ling, ho fihlela ho fokotsoe, metsotso e 6 ho isa ho e 7. Kenya konofolo mme u phehe metsotso e 1. Eketsa Turkey mme u phehe, o roba le khaba, ho fihlela u se u sa pinki ebile u phehile, metsotso e 4 ho ea ho e 5. Eketsa marinara, tlisa ho pheha, fokotsa mocheso, 'me u qete metsotso e 2 ho isa ho e meraro. Tlosa pan ho tloha mocheso le ho pholile hanyenyane.
3. Kopanya chisi ea ricotta, spinach, parsley, mahee a makhooa, letsoai le pepere ka sekotlolo se seholo.
4. Koahela tlase ea pan ea lasagna ea 14-x 11-inch ka 1/2 ea sauce ea kopi. Lokisetsa tse tharo tsa lasagna noodles tlase ea pan. Hasanya moriana oa 3/4 ka setsoana ka makhethe. Spoon 2/3 senoelo sa ricotta-spinach motsoako esita le holim'a mongobo. Pheta likarolo tse ling tse peli hape.
5. Koahela ka holimo ka li-noodle tse tharo 'me u lule le sauce ea 3/4 ea senoelo. Fafatsa le mozzarella le Parmesan. Koahela ka mokhoa o hlephileng ka foil le ho chesa metsotso e 45. Tlosa likopi ebe u chesa metsotso e 10 ho isa ho e 15, ho fihlela cheese e phutholoha. Khaola likarolong tse 9 le ho sebeletsa.
Mohloli oa Recipe: ke Ellen Kunes le Frances Largeman-Roth (Oxmoor House)
E ngotsoe ka tumello e ngotsoeng e ngotsoeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 258 |
| Total Fat | 11 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 49 mg |
| Sodium | 877 mg |
| Li-carbohydrate | 20 g |
| Fiber Fiber | 3 g |
| Liprotheine | 20 g |