Ho na le mefuta eohle ea litsela tsa ho etsa likhae : ka nama; ntle le nama; mme ha o sebelisa nama, mefuta e sa tšoaneng ea nama. Phofo ena e tlaase e mafura e sebelisa fatše, e leng e ntle le e otlolohileng, haholo-holo haeba u khetha karolo ea 99 lekholong e sa tsoaneng le mafura. Ke e 'ngoe e ntle ho nama ea khomo. Ena Turkey e hlahisang lijo tsa mantsiboea tsa lelapa mme ke e 'ngoe ea lithapelo tsa ka tsa ho oa le tsa mariha. Ke pelo e ntle, e phetseng hantle le e bonolo ho e lokisetsa. Sebeletsa ka popola ea yogurt e ntle ea mafura a Greece, e leng mokhoa o motle oa ho hlahisa tranelate e bolila, leha ho le joalo e ntse e khona ho ba e teteaneng le e tangy, feela joaloka tranelate e bolila .
Seo U tla se Hloka
- 1 tbsp.
- oli ea mohloaare
- 1 eiee e kholo, e khabeloa
- 1 pepere e khubelu ea bell, e pepe le ho khethoa
- 1/2 molamu oa celery, o khethiloeng
- 2 garlic cloves, minced
- 3/4 lik'hilograma tse 99 lekholong ea mafura a se nang mafura
- 2 tbsp. phofo e lerootho
- 2 tsp. khoma ea fatše
- 1/2 tsp. oregano
- 1/2 tsp. fatše coriander
- 1 14 1/2-ounce e ka senya litamati
- 1 8-ounce e ka ba le mongobo oa langa le le lej, ha ho na letsoai le kenyelletsoeng
- 1 15-ounce e ka
- linaoa tse ntšo , li hlatsoitsoe 'me li tšolotsoe
- 4 tbsp. e se nang oli e tranelate kapa e yogurt
- Ka ho ikhethela: lipole tse 4 tse ncha tse qhibilihileng (tse khethiloeng)
Kamoo U ka e Etsang
- Ho chesa oli ka skillet e khōlō kapa seboneng sa Dutch.
- Kenya onion, celery, pepere e khethiloeng le konofolo.
- Pheha metsotso e 5 kapa ho fihlela liiee li fetoha.
- Ho senya turkey ka pan, ho e arola ka khaba ea lehong.
- Pheha ka metsotso e ka bang 5 kapa ho fihlela u se na pinki.
- Hlohlelletsa phofo ea letsopa, komini, coriander, le oregano.
- Eketsa ka tomate le tomate mongobo , 'me u bosose metsotso e 10, u susumetsa ka linako tse ling.
- Eketsa linaoa, kopanya hantle 'me u phehe mocheso o tlaase bakeng sa ho feta metsotso e 5-10.
- Latla lijana.
- Eketsa mokotla oa oli e se nang mafura a segerike sa Greek kapa krime e nonneng ea mafura, hammoho le cilantro e ncha e khabisitsoeng haeba u e-na le eona.
Ka ho Sebeletsa: Lik'hilojule 298, Lik'hilojule tse tsoang Fate 51, Total Fat 5.7g (e lutse 0,6g), Cholesterol 35mg, Sodium 440mg, Li-carbohydrate 32.9g, Fiber 10.2g, Protheine 28.8g
Lintlha le Litlhahiso
U ka kenya sebaka sa khoho e omeletseng kapa khomo ea nama ea khomo e tsitsitseng ea Turkey. Mobu o motle ho e- na le karolo ea 99 lekholong ea mafura ha a na mafura a mangata (a lekanang le a khomo ea nama), empa a monate haholo.
Haeba u batla ho eketsa mocheso o eketsehileng, eketsa chilepele ea chipotle e nang le khauta e nyenyane (e leng, teaspoon) ea moriana oa adobo.
Litamati tse halikiloeng ka makhasi li monate. Re atisa ho li sebelisa ho e-na le litamati tse hlakileng tsa makoti.
Ikutloe u lokolohile ho sebelisa linaoa tsa pinto kapa linaoa tsa liphio ho e-na le linaoa tse ntšo, kapa sebelisa mefuta e mengata. Ha e le hantle, u ka khona ho ntša nama ka ho eketsa linaoa tse ling.
Ka linako tse ling re kenyelletsa pono ea poone e monate , e etsang hore e be e ntle.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 741 |
| Total Fat | 19 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 83 mg |
| Sodium | 254 mg |
| Li-carbohydrate | 95 g |
| Fiber Fiber | 27 g |
| Liprotheine | 54 g |