10-Minute (Max!) Lijo tse tsoang Lijong tse Canned & Dry / Packaged

Litaba

• Tlhahlobo bakeng sa

Na u na le seipone? U na le ntho e ngoe le e ngoe eo u e hlokang ho theha tefo e potlakileng le e phetseng hantle! Ho fapana le tumelo e atileng, meroho e nang le makotikoti habonolo e ka ba le phepo e ntle joalo ka ha e sa le joalo. Lijo tse entsoeng ka makotikoting li sebetsoa hang kamora kotulo, ke limatlafatsi tse fokolang haholo tse lahlehileng. Ka lehlakoreng le leng, lihlahisoa tse ncha tse lutseng lishelefong tsa suphamakete ka nakoana li ka lahleheloa ke limatlafatsi tse ngata.

Haeba u shebelletse lijo tsa hau tsa sodium, hlatsoa lihlahisoa tsohle tse kenngoeng ka makotikoting (linaoa, meroho) pele u sebelisa - o ka hlatsoa letsoai le lengata habonolo. Ho molemo le ho feta, qala ka lijo tse fokotsoang tse nang le makotikoti.

Lintho tse omeletseng, tse pakiloeng joalo ka lijo-thollo tse seng li pakiloe, pastas, bohobe le li-pitas li etsa hore ho lokisoa ha lijo ka potlako ho be bonolo, ha linoko tse sa tloaelehang le oli e nang le tatso li fetola lijana tse tloaelehileng hore e be lijo tse monate tsa morabe.

Le ha thepa e ngata e kenngoeng ka makotikoting ebile e omme, e le lijo ka botsona, o ka li sebelisa ho eketsa tatso, limatlafatsi le botsoako nthong e ngoe le e ngoe ho tloha ho omelets le lisamentjhisi ho sopho le sechu. Li-diresepe tse peli tse tsoang botebong ba pelo, tse tlatsang le tse nang le lowfat tse tlohang moo li ka khonang ho ea poleiti ka metsotso e 10 kapa ka tlase, hammoho le lenane la mabenkele la tsohle tseo o hlokang ho li etsa.

Lethathamo la mabenkele bakeng sa lipepe tsa makotikoting le tse ommeng / tse pakiloeng

Super Speedy Pasta le Sopho ea Linaoa

Thepa ea makotikoting / phejana e phehiloeng ka potlako e ommeng

- Likotikoti tse 5 (14.5-ounce) tse nang le sodium e tlase, moro oa khōhō o se nang mafura

- 15-ounce e ka kuta linaoa tse tala

- 11-ounce can poone e tšoeu

- 15-ounce e na le linaoa tse ntšo kapa tse tšoeu

- 2 (6-ounce) makotikoti khoho (Booster)

Makotikoti a 2 (li-ounse tse 6) li shrimp tse nyane (Booster)

- 16-ounce lebokose la alfabeta pasta (kapa pasta efe kapa efe e nyane)

Mandarin Orange le Pineapple Parfait

Tsela ea lijo tse hoammeng

- li-ounise tse 7 li ka shapuoa ntle le mafura

- 8-ounce setshelo sa yogurt ea litholoana tse tlaase -- tatso leha e le efe (Booster)

Lihlahisoa tsa makotikoting / phakeng e ommeng e pakiloeng ka potlako

Makotikoti a 2 (11-ounce) a lilamunu tsa mandarin

- Makotikoti a 2 (8-ounce) makotikoti a phaenapole a lero

- 8-ounce e na le linate

- kokoana-hloko ea koro ea 12-ounce * (Booster)

(Tlhokomeliso: Hobane mabenkele a korosari a fapana haholo ho latela sebopeho le thepa, manane a mabenkele a fanoeng paleng ena a reretsoe feela ho ba tataiso e akaretsang.)

Tlhahlobo bakeng sa