Recipe ena e na le motsoako o phetseng hantle le o monate oa linoko tse phetseng hantle. Meroho e na le livithamini le liminerale, 'me khoho ke mohloli o motle oa protheine. Linate tse 'maloa tsa phaene le asene ea peanut li kenya letsoho sejana sena.
Lijana li na le ligrama tse 2,6 tsa lik'habohaedreite ka ligrama tse 100 tsa sehlahisoa, se etsang hore e be thuso e kholo ho boloka lijo tsa hau tse tlase tsa carb.
Lithako
- sefuba sa khoho;
- 350 g ea pepere e khubelu ea tšepe;
- 350 g ea spinach e leqhoa;
- 25 g linate tsa phaene;
- Pepere e ntšo ea 1/2;
- 1/2 khaba ea letsoai;
- Likhaba tse 2 tsa oli ea mohloaare;
- Likhaba tse 2 tsa peanut butter;
- 50 di ml.
Lithako tsa risepe ke tsa servings tse 2. Nako ea litokisetso e nka metsotso e 15. Nako ea ho pheha ke metsotso e 20.
Ho pheha
1.
Ebola pelepele, tlosa peo ebe u e khaola ka li-cubes tse nyane. Ebe o tšela ka pane e nyane ea ho halika holim'a mocheso o bohareng ka thispone e le 1 ea oli ea mohloaare.
2.
Spachz e halikiloeng e lokela ho qhibiliha le ho lokolla metsi ohle. Joale eketsa sepinche ka pepere, mocheso, eketsa linoko ho latsoa. Siea meroho setofaneng ka mokhoa oa ho futhumatsa ho li boloka li futhumetse.
3.
Nka pan e 'ngoe, eketsa oli e' ngoe ea mohloaare ebe u tšela sefuba sa khoho hantle. Pepere le letsoai.
4.
Ha kuku e ntse e pheha, o ka omisa linate tsa phaene ka pane ntle le oli. Ts'ebetso e potlakile ebile e nka metsotso e 2 ho isa ho e meraro.
5.
Ha nama e phehiloe, e behe ka sejana ebe u e futhumatsa. Joale, a re feteleng pele ka sejo.
6.
Tšela metsi ka pane ea likhoho ebe u eketsa botoro ea peanut. Ha e ntse e hlohlelletsa, e futhumatse setlolo, e lokela ho ba le tranelate.
7.
Tšela metsoako eohle ka poleiti ebe ue sebeletsa kamoo ho hlokahalang. Ho thabela takatso ea lijo!
