Kamoo Ellie Krieger a fumanang lijo tsa motšehare tafoleng kapele

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Naleli ea Food Network le setsebi sa phepo ea lijo Ellie Krieger e bua ka teka-tekano. Pontšo ea hae, Takatso ea lijo e phetseng hantle, e bua feela ka ho pheha lijo tse phetseng hantle tseo hape li leng monate-ebile li lumellanang le kemiso e maphathaphathe. O re: "Re phela lefatšeng leo ho lona ho leng monate k'honeng e 'ngoe,' me ho e 'ngoe ho phetse hantle. "Ke tšōmo hore e tlameha ho ba joalo - mme sepheo sa ka ke ho fumana sebaka se monate moo ba kopanang teng." E 'ngoe ea litsela tseo a etsang sena ka tsona: ka ho etsa lijo tse ka pongoang, li belisoa, le metsi a belang a kenyellelitsoeng ka nako e ka tlase ho halofo ea hora. Buka ea hae Limakatso tsa Bosiu ba Beke e tletse ka diresepe tsena. (Bakeng sa malebela a mang a ho itokisa, sheba Litlhahiso tsa Genius Meal Planning bakeng sa Beke ea Bophelo bo Botle.)

Empa le baapehi ba tummeng ba iphumana ba se na moralo oa papali 'me ba hloka lijo tse phetseng hantle, ke ka lebaka leo Krieger a bolokang pantry ea hae le sehatsetsi se tletse lijo tse phetseng hantle tse kopanang habonolo hore e be lijo tse monate, joalo ka tamati le linaoa tse sa kenngoeng ka letsoai. , pasta ea lijo-thollo, tuna e ka makotikoting le salmon, le litholoana le meroho e hatselitsoeng. O boetse o boloka Campbell's Healthy Request Soups ka letsohong, 'me o sebelisana le khampani ho tlisa tlhokomeliso ka lefu la pelo ho basali. (Campbell o sebelisane 'moho le American Heart Association ho etsa hore Healthy Request line e fihlelle litlhoko tsa sehlopha bakeng sa ho hlahloba pelo.) O thehile risepe e le' ngoe, e potlakileng haholo, e nang le pelo e phetseng hantle a sebelisa sopho ea tamati e khutsufalitsoeng.

Khoho e nang le White Bean le Meroho e Omisa

Lisebelisoa:

Likotoana tse 4 tse sehiloeng ka letlalo la khoho e se nang masapo (e ka bang 1 ¼ pounds kakaretso)

Salt likhabapo tsa letsoai

¼ teaspoon pepere e sa tsoa khuoa

2 tablespoons oli ea mohloaare

1 eiee e nyane, e khaotsoe

1 rantipole e kholo, e qhibililoe 'me e khaotsoe hantle

1 zucchini e kholo, e hlakotsoe

2 cloves konofolo, minced

½ teaspoon e omisitsoeng thyme

1 10 ¾-ounce can Campbell's Healthy Request Condensed Tomato Soup

1 15.5-ounce ha ho na letsoai le kenyelitsoeng linaoa tse tšoeu (joalo ka cannellini), e ts'oetsoeng le ho hlatsuoa

Di-teaspoon tse 2 tsa lero la lemone

½ senoelo sa makhasi a basil, a khaotsoe ka likhopo

Litsela:

1. Nako ea khoho ka letsoai le pepere.

2. Ka skillet e kholo holim'a bohare bo phahameng, futhumatsa khaba e le 'ngoe ea oli. Kenya halofo ea khoho ebe u pheha ho fihlela o sootho ka mahlakore ka bobeli ebe o pheha, metsotso e ka bang 2-3 ka lehlakoreng le leng. Fetisetsa poleiti 'me u koahele ka foil ho futhumala. Pheta le khoho e setseng.

3. Kenya khaba e setseng ea oli ka pane, fokotsa mocheso ho isa bohareng, 'me u kenye onion. Pheha ho fihlela onion e le bonolo ebile e fetoloha, metsotso e ka bang 3. Kenya rantipole, zucchini, konofolo le thyme, 'me u phehe, u hlohlelletse, ho fihlela lihoete li le bonolo empa li ntse li tiile, metsotso e ka bang 5. Hlohlelletsa sopho, hammoho le ¼ senoelo sa metsi. Kenya linaoa 'me u tlise ho pheha. Fokotsa mocheso ho tlase ebe o pheha, o koahetsoe, o hlohlelletsa nako le nako, ho fihlela meroho e le bonolo, metsotso e ka bang 8. Hlohlelletsa lero la lemone.

4. Arola motsoako oa linaoa le meroho lipakeng tsa lipoleiti tse 'ne ebe kaholimo o na le sengoathoana sa kana. Bokella ka basil e ncha.

E sebeletsa: 4

Tokisetso: Metsotso e 6

Pheha: Metsotso e 24

Kakaretso: Metsotso e 30

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