Sopho sa Basin Fat Marinara

Moea oa Marinara ke mongobo o motala oa mongobo o mofubelu o lokelang ho ba teng. U ka e sebelisa ka sebopeho leha e le sefe sa pasta, se koahetsoeng ka lasagna, e le karolo ea kana parmesan ea hau, e fuoe ka likhahla tsa polenta esita le joaloka sauce ka pizza. 'Me le hoja mongobo oa marinara o fumaneha habonolo ka lijana ka ho reka koroseng, ho bonolo haholo ho u etsa hore u se ke ua khutlela moo u rekiloeng teng. Ho iketsetsa ntlo ho boetse ho fokotsehile ka sodium le ntle ho litlolo, ho etsa hore e be khetho e ntle.

Ikemisetse ho pheta recipe ka makhetlo a mabeli le ho kenya likarolo tsa tšebeliso ea hamorao. Feela mongobo o pholile pele o tšela lijana tse nyenyane ebe o kenya ka lehare. Thaw ka microwave kapa pan ka setofo pele u sebelisa.

Sejo se monate sa monate sa marinara se monate le se monate ha se tlisoa ke litlama tse ncha hammoho le asene ea balsame, e fanang ka tanginess e ruileng le monate o monate empa o sa lebelloa.

Seo U tla se Hloka

• 1 tsp. oli ea mohloaare
• 2 cloves konofolo, minced
• 1 seaplane onion, khabeloa chopped
• 1 oz-28. ha ho na letsoai-ho eketsoa litamati tse khethiloeng, tse sa koaloang
• 2 tbsp. asene ea balsame
• 1/4 senoelo se seng sa letsoai-se entsoeng ka tomate
• 2 tbsp. basil e ncha e khethiloeng
• 2 tbsp. opped oregano e hloekileng
• 2 tbsp. e entsoeng ka parsley e ncha
• Pepere e ncha e mongobo e le hore e latsoe

Kamoo U ka e Etsang

1. Ho chesa oli ka pane e kholo kapa skillet. Sauté garlic le onion ka mocheso o tlase ho fihlela o nolofalitsoe, hoo e ka bang metsotso e 5, ho etsa bonnete ba hore konofolo ha e sootho.
2. Kenya tomate, asene ea balsame le tomate. Tlisetsa ho pheha, ebe o fokotsa mocheso ho hlahisa metsi.
3. Kenya litlama tse hahiloeng le ho senola hamonate ka metsotso e 15.

E etsa likotlolo tse tharo

Karolo ea 1/2 ea senoelo se sebetsang: Li- calories 64, lik'hilojule tse tsoang ho Fat 10, Total Fat 1g (Sat 0.1g), Cholesterol 0mg, Sodium 25mg, diarrhydrate 11.7g, Fiber 2.3g, Protein 1.9g

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	49
Total Fat	1 g
Fat Satated	0 g
Fat Unsaturated	0 g
Cholesterol	0 mg
Sodium	11 mg
Li-carbohydrate	10 g
Fiber Fiber	2 g
Liprotheine	2 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)