Lijo tse halikiloeng tse tala li ja lijo tse tloaelehileng ho pholletsa le linaha tsa Asia Boroa-bochabela, 'me ha ho bonolo ho li etsa. Li boetse ke mohloli o motle haholo oa liprotheine -tse ntle bakeng sa limela, liphahlo le mang kapa mang ea nang le lijo tsa gluten hammoho. Ba nate hamonate haholo, u ka 'na ua lebala u ntse u ja li-veggies! Lijo tse monate, tse phunyefatsang, le tse monate ho ts'oarella, lierekisi tsena li tšoana le li-peas tse halikiloeng, empa li na le linoko tsa Thai . Joaloka bonase, li ka bolokoa ka setsing ka libeke tse sa lahleheloang ke tatso leha e le efe ea tsona kapa ho senyeha ha tsona. Hape ha ho hlokahale hore u sebelise lierekisi tse hloekileng - serame se tla sebetsa hantle feela.
Seo U tla se Hloka
- Likotlolo tse 2 tse tala tse ncha (tse ncha kapa tse nang le serame)
- 2 2 1/2 tablespoons oli
- 1/2 teaspoon letsoai
- 1/4 ho 1/2 teaspoon pepere ea cayenne (itokisetsa ho latsoa)
- 1/2 teaspoon fatše kutu
- 1/2 teaspoon phofo ea konofolo
- 1/4 teaspoon
- paprika
- 1/4 teaspoon fat coriander
- 1/4 teaspoon
- pepere e tšoeu (e fumanehang ka bongata ba li-aisles kapa libakeng tsa lijo tsa Asia)
- O ikhethela: dash chili flakes
Kamoo U ka e Etsang
- Preheat oven ho 375 ° F 'me u lokise letlapa la ho baka ka pampiri ea letlalo , foil kapa oli ea ho pheha.
- Fumana lierekisi tse tala 'me u tšollele metsi leha e le afe. Sebelisa thaole ea pampiri e le ho e patisa ka bonolo, ho netefatsa hore e omme kamoo ho ka khonehang.
- Kenya lierekisi ka sekotlolo se kopanyang. Eketsa oli ebe u akhela ho apara.
- Joale eketsa lisebelisoa tse ling 'me u lahlele hape.
- Abela lierekisi ka lakane ea hau e lokiselitsoeng. Ka boikokobetso u ba fokolise ka morao ea khaba e kholo ho tiisa hore ba sekhukhung se le seng. Li behe karolong e bohareng ea ontong ea hau 'me u itokise hora e le' ngoe.
- Tlosa ho tloha ka ontong 'me u li hlahlobe. Haeba u batla hore li lule li le thata haholo, li fetise ho pota-pota, ebe u khutlela ka ontong bakeng sa metsotso e 20 ho ea ho e 30. Ba tla fokotsa halofo ea boholo ba bona, 'me ba lokela ho ba mebala e bosootho.
- Lumella ho pholile ka ho feletseng pele u koahela kapa u boloka. Lierekisi tsena li tla qeta libeke ka nkho kapa sejana se koahetsoeng (ha ho hlokahale hore se li fefere). E-na le joala bo batang, ntlo ea lijo, kapa seno se seng sa khetho ea hau.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 67 |
| Total Fat | 0 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 12 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 1 g |
| Liprotheine | 1 g |