Mekhoa e metle ka ho fetisisa - ebile e bobebe ka ho fetesisa - Litsela tsa ho ja li-noodle tsa Veggie

Litaba

• 1. Fana ka ntlafatso ea bophelo ba hau ea setso ea cacio e pepe.
• 2. Hlohlelletsa li-noodle tsa veggie ka sopho.
• 3. Eketsa thabo mahe a hao.
• 4. Etsa litlolo tse sebete.
• Tlhahlobo bakeng sa

Ha u lakatsa sekotlolo se seholo sa li-noodle empa u sa thaba haholo ka nako ea ho pheha - kapa li-carbs - meroho e matlafalitsoeng ke BFF ea hau. Hape, li-noodle tsa veggie ke tsela e bonolo ea ho eketsa lihlahisoa tse ngata ho letsatsi la hau. Kahoo potso e le 'ngoe feela ke hore: Tsela e molemohali ea ho nosh ka li-noodle tsa veggie ke efe?

Ho tšeloa oli ea mohloaare ka bongata le chisi ea Parmesan ho na le bonnete ba hore e tla khotsofatsa, empa haeba u batla ho fetola li-noodle tsa veggie hore e be ntho e tsotehang - ntle le boiteko bo bongata - re na le mehopolo e fokolang.

1. Fana ka ntlafatso ea bophelo ba hau ea setso ea cacio e pepe.

Sebakeng sa pasta, sebelisa li-noodle tsa veggie kapa meroho e halikiloeng sejaneng sena. Rutabaga e sebetsa hantle haholo - botoro le chisi li tlatselletsa tatso ea eona ea lefats'e.

Ho etsa sejana sa veggie noodle, qhibilihisa botoro kapa oli ka skillet, ebe o eketsa pepere e ntšo e sa tsoa khuoa. Pheha, u hlohlelletsa, ho fihlela u toasted, hoo e ka bang motsotso o le mong. Kenya li-noodle tsa veggie kapa rutabaga e halikiloeng, 'me u phehe, u eketsa metsi ka khaba' me ue tlohele e fetohe mouoane, e akhotsoa ho fihlela e le bonolo. Hlohlelletsa Parmesan kapa pecorino e sa tsoa khuoa, ebe u sebeletsa le chisi e ngata holimo. (E amanang: Cauliflower Rice Recipes U ka E Etsang ka Nako e Ka tlase ho Metsotso e 15)

2. Hlohlelletsa li-noodle tsa veggie ka sopho.

Fapanyetsana spaghetti le macaroni bakeng sa li-noodle tsa veggie ka sopho ea khoho, ramen, le pho. 'Me haeba u rekile meroho ea hau ho e-na le hoo, e kenye ka minestrone, sopho ea raese ea lemone, le pasta e fagioli. Kenya feela li-noodle tsa veggie kapa raese ka har'a moro qetellong ea ho pheha, 'me u bososele ho fihlela ba fihlela bonolo boo ba bo batlang. Zucchini le cauliflower li tla nka metsotso e seng mekae feela; meroho ea metso e hloka nako e teletsana.

3. Eketsa thabo mahe a hao.

Bakeng sa ho ithabisa ka lijo tsa hoseng, baka mahe ka li-noodle tsa veggie, joalo ka li-zoods. Ho etsa lijo tsa hoseng tsa veggie noodle ho baka, lahlela zucchini e nang le lik'hilograma tse 1 ka likhaba tse 2 tsa oli ea mohloaare le letsoai le pepere, 'me u arole lihlaha kapa li-circles holim'a pampiri ea ho baka e tlotsitsoeng ka oli. Bake ka 425°F ka metsotso e ka bang 5, ebe u etsa seliba bohareng ba sehlaha se seng le se seng ebe u petsola lehe selibeng ka seng. Khutlisa lakane ea ho baka ka ontong, 'me u chesoe ho fihlela mahe a behiloe feela,' me li-yolk li ntse li tsoela pele, metsotso e ka bang 10. U batla ho sebelisa li-veggies tse halikiloeng lijong tsa hau tsa hoseng? Li fafatse ka frittatas le omelets.

4. Etsa litlolo tse sebete.

Qala ka risepe ea motheo ka ho tlosa konofolo ka oli ea mohloaare le ho eketsa tamati ea ciliegia ho fihlela e qala ho phatloha. Kenya li-noodle tsa veggie kapa raese, 'me u phehele metsotso e seng mekae ho fihlela e le bonolo. Ebe u ithabisa ka ho leka mefuta e sa tšoaneng. Kenya motsoako oa linoko, ginger le li-chiles, 'me kaholimo ka li-flakes tsa coconut tse halikiloeng bakeng sa ho nka chelete ea India, kapa u akhele li-capers tse hahiloeng le pepere e khubelu,' me u li phahamise ka lialmonde tse ling tsa Parmesan kapa linate tsa phaene bakeng sa ho sotha Mediterranean.

Empa menyetla ha e emise moo bakeng sa li-noodle tsa hau tsa veggie. Mona, Ali Maffucci, mothehi oa Inspiralized, o arolelana li-noodle tsa hae tseo a li ratang tsa meroho bakeng sa meroho efe kapa efe eo u ka bang le eona. E 'ngoe le e' ngoe e kenyelletsa setsi sa veggie noodle, mongobo, protheine le lintho tse ling tse kang meroho, linate kapa peo.

'Me hopola, ho lefella ho fumana spiralizer (Reka E, $26, amazon.com) haeba u tla e sebelisa khafetsa.Haeba u se na eona ('me u sa batle ho e reka), sebelisa sebali sa meroho ebe u ebola veggie hore e be likotoana.

Haeba u na le zucchini ... etsa motsoako oa li-noodle tsa zucchini, pesto, khoho, tamati ea cherry le linate tsa phaene tse halikiloeng. Ke motsoako oa khale o amohetseng phetoho e tlase ea carb.

Haeba u na le li-beet ...etsa motsoako oa li-noodle tsa beet, mahe a linotši a Dijon, bacon, Gorgonzola e pshatlehileng, le li-pecans. Li-beet tse monate le bacon e letsoai li etsa hore tatso e tšoane hantle.

Haeba u na le lihoete ... etsa motsoako oa li-noodle tsa rantipole, liaparo tsa tahini, edamame, broccoli le scallions. Batla lihoete tse kholo 'marakeng oa lihoai; li tla nolofala habonolo ho feta tse tšesaane.

Haeba u na le likomkomere ... etsa motsoako oa li-noodle tsa likomkomere, miso vinaigrette, tofu, li-mushroom le peo ea sesame. Ebe u fa motsoako ona oa Asia veggie noodle tatso e eketsehileng ka oli ea sesame.

Haeba u na le litapole ... etsa motsoako oa li-noodle tsa litapole tse monate, sauce ea konofolo ea Parmesan, lehe le halikiloeng, asparagus le li-flakes tsa pepere e khubelu. Lehe kaholimo le nka sejana se seng le se seng sa moriana holimo.

Haeba u na le broccoli ... etsa motsoako oa li-noodle tsa broccoli, souce ea teriyaki, shrimp, li-chestnuts tsa metsi le lihoete tse qhetsoeng. Tšoaea lehlaka la broccoli ebe u lahlela li-florets ka sejana.

Haeba u na le daikon radishes ... etsa motsoako oa li-noodle tsa daikon radish, pad Thai sauce, khoho, matokomane, le pelepele e sehiloeng. Sejana sena se pakiloeng ka veggie ruri se tla loants'oa lijo tsa Thai.

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