Sopho e meraro ea linaoa le meroho le pasta. Na ke sopho ea linaoa? Sopho ea meroho? Sopho ea mokuli? E, e, e, e! Sopho e entsoeng ka holimo ea linaoa e monate le meroho le pasta ke tsona tse tharo, 'me li fokotseha ka mafura le lik'halori ha li ntse li fana ka meroho e mengata e phetseng hantle le liprotheine tse ling hape. E phethahetse! Kakaretso ena e etsa hore ho be le hanyenyane, kahoo etsa bonnete ba hore u na le sebaka sa freezer kapa sehatsetsing bakeng sa masala a mang, kapa memela baahelani bakeng sa lijo tsa motšehare!
Setšoantšo le setšoantšo se amoheloang ke Lekhotla la Lijo tsa Koro
Bona hape: Ho bonolo haholo ho iketsetsa meroho sopho e entsoeng recipes
Seo U tla se Hloka
- 3 arola lihlahisoa tsa meroho
- 1-28-ounce e ka senya tomate
- 1 15-ounce ho na le linaoa tse ntšo (tse nkiloeng)
- 1 15-ounce e na le linaoa tsa garbanzo (e ts'oetsoe)
- 1 15-ounce e na le linaoa tsa liphio (e tšolitsoeng)
- Lihoete tse peli tse bohareng
- Litlhōrō tse peli tsa celery (ho hlajoa)
- 3/4 senoelo sa onion (e entsoeng)
- 1 pepere e nyenyane e tala e hlahisitsoeng (e hlalositsoeng)
- 1 e nyenyane e khubelu ea pepere (e hlalositsoeng)
- 8 cloves konofolo (e entsoeng)
- 1 teaspoon oregano
- Thyme e 1 ea teaspoon
- 1 teaspoon rosemary
- 1 basaspoon basil
- 1 senoelo se omileng sa pasta, Penne kapa Rotini
- Tablespoons tse 3 tsa balsame
- Pepper, ho latsoa
Kamoo U ka e Etsang
- Sopho e kholo kapa pitsa, kopanya ntho e 'ngoe le e' ngoe ntle le pasta, asene le pepere e ntšo. Tlisa ho pheha ka mocheso o phahameng.
- Fokotsa mocheso o fokolang 'me o omelle karolo e itseng ho fihlela lihoete li le monate, li susumetsa ka linako tse ling.
- Eketsa pasta le pheha ho fihlela hamonate, metsotso e ka bang leshome.
- Hlohlelletsa ka asene le nako le pepere.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 824 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 251 mg |
| Li-carbohydrate | 151 g |
| Fiber Fiber | 38 g |
| Liprotheine | 47 g |