L Salads li lula li le ntle bakeng sa phepo e tlase ea carb. Li monate, li bobebe ebile lia khatholla. Risepe ea rona ea basil pesto e na le tsohle tseo o li hlokang bakeng sa phepo e phetseng hantle: meroho e mengata, protheine le mafura a bohlokoa. Sejana sena se lula hantle, kahoo karolo e kholo ea salate e fetoha sejo se felletseng.
Lithako
- 300 g sefuba sa khoho;
- 100 g mash salad;
- 1 bolo ea mozzarella;
- Litamati tse 2 (tse mahareng);
- Pepere e le 'ngoe e khubelu;
- Pepere e 1 ea tšepe;
- 1 onion e khubelu;
- 20 g linate tsa phaene;
- Liipone tse 3 tsa pesto e tala;
- Likhaba tse peli tsa asene ea balsame e bobebe (asene ea balsamic);
- Khaba e le 1 ea erythritis;
- Thispone e 1 ea oli ea mohloaare;
- pepere ho latsoa;
- letsoai ho latsoa.
Lisebelisoa tsa li-servings tse 2.
Boleng ba matla
Likahare tsa khalori li baloa ka ligrama tse 100 tsa sejana se felileng.
| Kcal | kj | Lik'habohaedreite | Mafura | Li-squirrel |
| 119 | 499 | 3.7 g | 7.2 g | 9,8 g |
Ho pheha
1.
Hlatsoa salate ea metsi ka tlasa metsi a batang ebe u e beha ka siting e le hore metsi a tsoe.
2.
Hlatsoa tamati ka metsi a batang, tlosa kutu le ho khaola tamati ka linoko.
3.
Tšela mozzarella ebe u khaola li-cubes tse nyane.
4.
Ebola eiee e khubelu, e khaoloe ebe u e roba mehele e meholo.
5.
Tšela basil pesto ka sekotlolo se senyenyane ebe u e kopanya le asene ea balsame le erythritol. Pepere ho latsoa.
6.
Hlatsoa lipekere tsa metsi a belang ka metsing a batang, tlosa lipeo ebe u li khaola kahare.
7.
Nka pan e nyane ea ho halika le linate tsa pine ntle le ho eketsa oli, e hlohlelletsa nako le nako, bakeng sa metsotso e 2-3. Tlhokomeliso: Ts'ebetso ea ho li halika e ka potlaka haholo, ka lebaka leo, ela hloko hore u se ke oa chesa linate tsa phaene.
8.
Hlatsoa sefuba sa khoho ka tlas'a metsi a belang ebe oa se omisa ka thaole ea pampiri. Nako ea ho latsoa ka letsoai le pepere. Fafatsa oli ea mohloaare ka skillet e kholo 'me u Fry sefuba sa khoho ho fihlela e le putsoa. Nama e lokela ho futhumala ha u sebeletsa salate.
9.
Joale beha makhapetla a pepere ka pane ebe o a tšela ka oli ea mohloaare e setseng. Pelepele e lokela ho halikisoa hanyane, empa e lule e le lerootho. Tšela pepere ho tsoa pane ka poleiti ebe u e behella ka thoko ho e lumella hore e pholile.
10.
Tšoaea salate ea mash ho lijana tse sebeletsang. Ebe u beha tamati le pelepele. Tšela mehele ea onion ka holimo ebe u eketsa likhahla tsa mozzarella. Senya sefuba sa khoho ebe o eketsa ka salate. Qetellong, tšela sejana ka linoko tse 'maloa tsa basil pesto' me u khabise ka linate tse halikiloeng tsa phaene.
11.
Re u lakaletsa katleho ho lokisetseng risepe ena le takatso ea lijo!
