Ha nako e le thata empa u sa batle ho itšetleha ka lijo tsa mantsiboea kapa ho tsoa, qeta metsotso e seng mekae pele u qeta letsatsi le ho lokisetsa meroho bakeng sa lijo tse monate tse monate le tse monate tse tla u emetse ha u khutlela hae . Ena ke sesebelisoa se se nang nama, empa ho na le protheine e omeletseng ka mofuta oa linaoa tse tšoeu.
Seo U tla se Hloka
- 3 cloves garlic, chopped
- 1
- eiee e bohareng, e khaotsoe
- 2 likhopo tsa celery, tse khethiloeng
- 2 lihoete tse khōlō, li khaole ka likarolo tse teteaneng
- E nyane
- sekoti sa butternut , se phunngoe, se laoloa ebe se khaola ka li-chunks tse 1/2-inch
- Li-leek tse mahareng, likarolo tse tšoeu feela, tse teteaneng
- 1 8-ounce pakete ea li-mushroom tse nkiloeng
- ½ lik'hilograma tse nyenyane tsa salate litapole, kaofela
- 1 15-ounce e ka fokotsa linaoa tse tšoeu tsa sodium
- ¾ senoelo sa meroho *
- 1 15-ounce e ka senya tomate e halikiloeng mollo (Re sebelisa Muir Glen brand)
- 1 leaf leaf
Kamoo U ka e Etsang
- Li-garlic le li-meroho li-4-5-quart cooker tse nyenyane.
- Eketsa linaoa, moro, tamati le lekhasi la bay.
- Mocheso ka tlaase ho lihora tse 5 ho isa ho tse 7.
Ka ho Sebeletsa: Li- calories 251, Lik'halori tse tsoang Fat 8, Total Fat 1g (e sat 0.1g), Cholesterol 0mg, Sodium 348mg, Li-carbohydrates 49.5g, Fibre 13g, Protheine 11.2g
* Haeba o hloka ho ja gluten-mahala, hlahloba metsoako moro (Kitchen Basics le Pacific Foods ha li na gluten)
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 371 |
| Total Fat | 2 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 227 mg |
| Li-carbohydrate | 73 g |
| Fiber Fiber | 18 g |
| Liprotheine | 21 g |