Hamburger - Lijo tse matlafatsang le tse monate

Recipe e kholo ea hamburger bakeng sa lijo tse nang le nama e tlase ea carb e nang le bun e monate le linoko tse ncha

Hamburger e ka etsoa habonolo carb e tlaase. Ho tlatsoa ho eona ke maemong a mangata eseng khalori e phahameng, e ke keng ea boleloa ka li-buns 🙂

Re tla ba le bohobe, empa ka phetolelo e ntle ho boloka phepo e tlase-carb.

Ka risepe ena, metsoako e meng e kanna ea se ke ea sebelisoa ka botlalo, joalo ka saladi ea Iceberg, onion le sopho.

Phuthela le ho boloka tse setseng ka sehatsetsing, li ka sebelisoa ho lokisa mekhabiso e meng kapa ho etsa karolo e 'ngoe ea li-hamburger ka letsatsi le leng. U ka etsa salate ea mantsiboea.

Lithako

Libanka:

• Mahe a 2 (boholo bo mahareng);
• 150 g ea chisi ea chisi 40%;
• 70 g ea lialmonde tse khethiloeng;
• 30 g ea peo ea soneblomo;
• 20 g ea peo ea chia;
• Peo ea 15 g husk ea Indian plantain;
• 10 g sesame;
• 1/2 khaba ea letsoai;
• Khaba ea 1/2 ea soda.

Ho tlatsa:

• 150 g nama ea khomo ea lefatše;
• Likhechana tse 6 tsa likomkomere tse khaotsoeng;
• Li-sheet tse 2 tsa Iceberg lettuce;
• 1 langa le le lej;
• 1/4 onion;
• letsoai le pepere;
• spaghetti bakeng sa li-hamburger (boikhethelo);
• Thispone e 1 ea oli ea mohloaare.

Lisebelisoa tsa li-servings tse 2. Nako eohle ea ho pheha, ho kenyelletsa le ho itokisetsa, e ka ba metsotso e 35.

Boleng ba matla

Likahare tsa khalori li baloa ka ligrama tse 100 tsa sehlahisoa se felileng.

Ho pheha

1.

Preheat ka ontong ho ea ho li-degrees tsa 160 (ka mokhoa oa khokahano) kapa likhato tse 180 tse futhumatsang ka holimo / ka tlase. Kopanya mahe le chisi ea cottage le letsoai ho latela letsoai le nang le bolila. Kopanya lialmonde tse sehiloeng, peo ea sonobolone, peo ea chia, peo ea semela sa India, peo ea sesame le soda. Ebe u beha motsoako le chisi ea chisi ka linoko tse omileng ebe u hlama hlama ka botlalo.

Tlohella hlama hore e phomole bonyane metsotso e 10 e le hore peo ea chia le li-psyllium husks li ka ruruha.

2.

Arola hlama ka likarolo tse peli tse lekanang 'me u thehe li-buns. Bake rolls ka ontong e ka bang metsotso e 25.

Tsebiso ea bohlokoa: Ho latela mofuta oa khoebo kapa lilemo, li-oveni li ka fapana haholo mochesong ho fihlela ho li-degrees tsa 20. Ka hona, lula u lekola sehlahisoa sa hau sa ho baka nakong ea ts'ebetso ea ho baka ho thibela sehlahisoa hore se se ke sa chesa kapa se be le mocheso o tlase haholo, se tla lebisa ho pheheng ho sa lokelang.

Haeba ho hlokahala, fetola mocheso le / kapa nako ea ho baka ho latela maemo a ontong ea hau.

3.

Ha li-buns li ntse li apeha, baka nama e halikiloeng ka pepere le letsoai ebe u etsa likarolo tse peli. Tšela oli ea mohloaare ka pane ebe o tšela likoti ka mahlakoreng ka bobeli.

4.

Tlosa li-buns ka ontong ebe u li tlohella li pholile.

5.

Hlatsoa langa le le lej ebe o khaola likotoana, o tšela onion ebe u khaola mehele e 'maloa e tsoang ho eona. Roala karolo e setseng ea onion ka hore u khomarele filimi ebe u e boloka ka sehatsetsing hore e sebelisoe ka har'a litlolo tse ling.

6.

Hlatsoa likhalase tse peli tsa lettuce ebe u li omisa. Khaola meqolo ka bolelele ebe u rala salate, cutlet, chisi, sopho, likhechana tsa langa le le lej, mehele ea onion le linoko tsa likomkomere ka tatellano. Takatso ea lijo.