Pheha Hang, U je Beke eohle

Litaba

• Li-Pepper tse Feteletseng
• Motsoako oa Motso
• Lijo tsa mantsiboea tsa Spaghetti tse sa lefelloeng
• Palesa ea lijo-thollo e melang le Turkey Meatballs
• Tlhahlobo bakeng sa

"Ha ke na nako e lekaneng" mohlomong ke lebaka le atileng haholo leo batho ba fanang ka lona la ho se je hantle. Joalo ka ha re tseba hore ho bohlokoa 'me re re re tla ja lijo tse potlakileng, ha re khutlela hae morao kamora ho qeta letsatsi re le mosebetsing, ho khanna ho bonolo haholo ho feta ho pshatla lipitsa le lipane, ho rema meroho, 'me u ntse u ipotsa hore na u ka nkela basil eng sebaka, u lebetse hore u feletsoe ke eona. Empa o ka natefeloa ke lijo tse phehiloeng hae bosiu bo bong le bo bong ka ho pheha lijo tse lekaneng tsa phepelo e le 'ngoe kapa tse' maloa mafelo-bekeng hore o tsebe ho futhumatsa le ho ja makhetlo a 'maloa hara beke. Leqheka lena le bonolo ke mokhoa oa ho etsa kapa oa khefu bakeng sa katleho ea nako e telele ea batho ba bangata ho theola boima ba 'mele, ka hona mona ke litlolo tse seng kae ho u thusa ho qala.

Li-Pepper tse Feteletseng

E sebeletsa: 4

Lisebelisoa:

2 Tbsp oli ea mohloaare e sa tsoaloang

2 cloves konofolo, minced

3 zucchini e bohareng, e khaotsoe

1 eiee e mahareng, e khaotsoe

10 oz 95% ea nama ea khomo e omileng

1 24 oz nkho ea pasta sauce

Senoelo sa 2/3 sa linaoa tse kholo tse ka leboea tse nang le sodium e tlase haholo

Likopi tse 4 tsa spinach ea lesea

8 pepere e bohareng

1/2 senoelo sa chisi ea Parmesan

Litsela:

Preheat ontong ho likhato tse 350. Beha pane ea sopho e boholo bo mahareng ka mocheso o mofuthu 'me u kenye oli ea mohloaare le konofolo. Hang ha konofolo e le lerootho, eketsa zucchini le eiee. Hlatsoa ho fihlela lieiee li fetoha, ebe u eketsa nama ea khomo ea fatše 'me u phehe, u hlohlelletsa, ho fihlela nama ea khomo e le sootho. Kopanya le mongobo oa pasta, linaoa le sepinche sa lesea, etsa hore mocheso o theohe ebe o omisa metsotso e 10. Ha mongobo o ntse o pheha, khaola litlhōrō tsa pepere ebe u tlosa li-cores, lipeo le lera le lesoeu. Beha pelepele ka sejana sa ho baka sa 9x13 se nang le metsi a 1/4-inch ka tlase ho pan. Tlatsa pepere e 'ngoe le e' ngoe ka motsoako ebe u e chesa metsotso e 30 ho isa ho e 40 kapa ho fihlela pelepele e nolofalitsoe. Fafatsa ka Parmesan 'me u sebeletse.

Ha e sebelisoa: li-calories tse 436, mafura a 18g, li-carb tse 42g, liprotheine tse 31g le fiber tse 12g

Motsoako oa Motso

E sebeletsa: 6

Lisebelisoa:

2 Tbsp oli ea mohloaare

2 lbs e senang letlalo, sefuba sa kana, khaola likotoana tse 1-inch

2 tsp paprika

1 Tbsp rosemary e omisitsoeng

1 tsp letsoai (letsoai la leoatle le khethoa)

2 tsp pepere e ntšo

3 lbs yam, khaola likotoana tse 1-inch

Tleloubu e le 1 ea fennel, e khaotsoe

4 mahlaka a celery

3 cloves ea konofolo, e qhibililoe

1 lihoete tse mahareng, tse khethiloeng

1 senoelo se fokolitse moro oa kana oa sodium

Litsela:

Beha oli ea mohloaare, khoho, paprika, rosemary, letsoai le pepere ka tlase ho mokokotlo. Koahela meroho e khaotsoeng le moro. Beha crockpot ka tlaase 'me u lumelle ho pheha lihora tse 8 ho isa ho tse 10. Haeba u le haufi, u ka tsosa sechu lihora tse peli ho isa ho tse tharo.

Ho sebeletsa: lik'hilojule tse 503, mafura a 9g, lik'habohaedreite tse 68g, protheine ea 36g, fiber ea 11g

Lijo tsa mantsiboea tsa Spaghetti tse sa lefelloeng

E sebeletsa: 2

Lisebelisoa:

1 squash e mahareng ea spaghetti

8 oz 95% ea nama ea khomo e omileng

1 eiee e mahareng, e hlakotsoe

2 tsp oli ea mohloaare

1/2 tsp letsoai

1 tsp pepere

1 senoelo sa pasta sauce

Litsela:

Khaola squash ka halofo 'me u hlakole peo le likhoele tse hlephileng ka khaba. Beha lehlakoreng la squash ka poleiti le microwave metsotso e 8. Flip squash halves over, koahela ka thaole e mongobo ebe u pheha metsotso e meng e 7. Ha squash e ntse e pheha, eketsa nama ea khomo, eiee, oli ea mohloaare, letsoai le pepere ho non-stick skillet holim'a mocheso o bohareng. Hang ha nama ea khomo e phehiloe, eketsa moriana oa langa le le lej 'me u bosose ho fihlela squash e se e loketse. Ha squash e qetile ho pheha ka botlalo, e tlose ka hloko ho microwave (temoso: e tla chesa) ebe o tsamaisa fereko khafetsa ho theosa le squash ho tlosa likhoele tse kang spaghetti. Koahela squash ka sauce ea nama.

Ha e sebelisoa: li-calories tse 432, mafura a 15g, li-carb tse 49g, protheine ea 30g le fiber ea 11g

Palesa ea lijo-thollo e melang le Turkey Meatballs

E sebeletsa: 4

Lisebelisoa:

1 lb 99% mafura a Turkey fatše

Lijo tse 4 tsa tbsp

2 Tbsp peista ea langa le le lej

Makhooa a 2 a mahe

1/4 eiee e mahareng, e hahiloeng hantle

3 cloves ea konofolo, e hahiloeng

1 Tbsp oli ea mohloaare e sa tsoakoang

Pasta ea lijo-thollo e hlahisitsoeng ka 6 oz (leka lebitso la Ezekiele 4: 9)

Likopi tse 3 tsa pasta

Litsela:

Preheat oven ho likhato tse 400. Kopanya fatše Turkey, lijo tsa folaxe, peista ea tamati, makhooa a mahe, eiee, konofolo le oli ea mohloaare ka sekotlolo ebe o kopanya ka botlalo. Phunya motsoako ka li-meatball tse 12 'me u behe holim'a pane ea ho baka. Pheha ka ontong ka metsotso e 15 ho isa ho e 17, ho fihlela lero le hlakile kapa mocheso o ka hare ke likhato tse 160. Ha li-meatball li pheha, lokisa li-pasta tsa lijo-thollo tse melang ho latela litaelo tsa liphutheloana. Ka sekotlolo se senyenyane sa sauce se futhumetseng ka mocheso o mofuthu. Ha li-pasta le li-meatball li phehiloe, kopanya le spaghetti.

Ho sebeletsa: lik'hilojule tse 512, mafura a 15g, lik'habohaedreite tse 53g, protheine ea 42g

Tlhahlobo bakeng sa