E 'ngoe ea litaba tse hlokang boinehelo bo boholo ha ho ja lijo ke ho ja lijo tse phetseng hantle le tse leka-lekaneng. Ka lehlohonolo, ha ua tlameha ho tela lijo tse monate ha u ntse u ja! Sehloohong sena, re tla arolelana litlolo tsa pasta tse 15 tse tla tšehetsa lijo tsa hau le ho kenya letsoho bophelong ba hau. Ka li-recipe tsena tse nang le phepo e ntle le tse nang le lik'halori tse tlaase, u ke ke ua lapa 'me u tla khona ho tsoela pele ka lijo tsa hau ka tsela e monate. Joale a re shebeng litlolo tse monate tsa pasta tse tla u thusa ho theola boima ba 'mele.
15 Li-Calorie Diet Pasta Recipes
Recipe ea lijo tsa koro e feletseng ea pasta
1) Recipe ea Lijo tsa Koro e Felletseng
Ho khetha pasta ea koro e felletseng ha u ja lijo hangata ke khetho e phetseng hantle. Paseka ea koro e na le fiber e ngata 'me e na le protheine e fokolang ho feta pasta e entsoeng ka phofo e tšoeu. index ea glycemicE na le . Ka hona, e tiisa keketseho e tsitsitseng ea tsoekere ea mali 'me e u thusa hore u lule u tletse nako e telele. U ka latela mehato e ka tlase bakeng sa risepe eohle ea lijo tsa koro:
thepa
200 dikgerama tsa pasta e feletseng ea koro
1 onion
2 tamati
Pelepele tse 1 tse tala
1 pepere e khubelu
2 cloves ea konofolo
1 tablespoons ea oli ea mohloaare
Letsoai, pepere e ntšo, pepere e ntšo (ho ikhethela)
Boiketsiso
Ntlha ea pele, pheha pasta ho ea ka litaelo tsa sephutheloana. Ebe u ntša metsi 'me u behelle ka thōko.
Khaola onion ka li-cubes tse nyane. Khaola pepere e tala le e khubelu le tamati hape.
Chesa oli ea mohloaare ka pane ebe u eketsa eiee e khaotsoeng. Fry ho fihlela eiee e fetoha pinki.
Ebe u eketsa pelepele e khaotsoeng ho pan 'me u fry ka metsotso e seng mekae.
Eketsa chopped konofolo le Fry ho fihlela monko o monate.
Qetellong, eketsa tamati e khaotsoeng 'me u phehe ho fihlela tamati e ntša lero la eona.
Eketsa letsoai, pepere e ntšo le pepere ka har'a sauce e lokiselitsoeng ebe u kopanya.
Qetellong, eketsa pasta e phehiloeng ho pan 'me u kopanye' me u netefatse hore lisebelisoa tsohle li tsoakane hantle.
Pheha pasta ka metsotso e 3-4, e tsosang ka linako tse ling.
U ka sebeletsa ho chesa. Haeba u lakatsa, u ka fafatsa parsley e khaotsoeng hantle ka holimo.
2) Lijo tsa Pasta Recipe le Broccoli
Lijo tsa pasta tse nang le broccoli li ka khethoa e le khetho ea lijo tse phetseng hantle. Ka risepe ena, u ka etsa lijo tse nang le phepo e nepahetseng, tse nang le fiber le tse khotsofatsang. Recipe ea ho ja pasta e nang le broccoli ke e latelang:
thepa
Pakete ea halofo ea pasta ea koro
1 broccoli
2 cloves ea konofolo
3 tablespoons ea oli ea mohloaare
Letsoai, pepere
Boiketsiso
Ntlha ea pele, pheha pasta ka metsi a belang a letsoai.
Beha broccoli ka pitsa e arohaneng 'me u kenye metsi a lekaneng ho e koahela. Pheha broccoli ka ho eketsa letsoai. Ebe u e kenya ka har'a strainer 'me ue tlohele ka thōko ho pholile.
Khabeloa chop konofolo. Chesa oli ea mohloaare ka pane e kholo, eketsa konofolo le Fry.
Kenya broccoli e phehiloeng 'me u kopanye ka bonolo ho etsa bonnete ba hore lisebelisoa tsohle li kopantsoe.
Kenya pasta e phehiloeng 'me u kopanye lisebelisoa tsohle.
Eketsa letsoai le pepere 'me u sebeletse.
3) Recipe ea Spaghetti ea Lijo
Sejo sa spaghetti ke lijo tse nang le lik'halori tse tlaase le tse nang le phepo e nepahetseng tse lokiselitsoeng ka mefuta e fapaneng ea metsoako e phetseng hantle. Recipe ea spaghetti ea lijo ke ena:
thepa
200 dikgerama tsa spaghetti ea koro e feletseng
1 tablespoons ea oli ea mohloaare
1 onion e mahareng (ho ikhethela)
2-3 cloves ea konofolo (ho ikhethela)
1 pepere e khubelu (ho ikhethela)
1 pepere e tala (ho ikhethela)
200 grams sefuba sa khoho (ho ikhethela)
1 senoelo sa tamati e khethiloeng
letsoai
Pepere e ntšo
Pepere e khubelu (ho ikhethela)
Boiketsiso
Pheha spaghetti ho ea ka litaelo tsa sephutheloana. Hlakola metsi 'me u behelle ka thōko.
Chesa oli ea mohloaare ka pane.
Khabeloa chop ea onion, konofolo le pepere, eketsa ba ho 'pan' me Fry habobebe.
Khaola sefuba sa khoho ka likotoana tse nyane, u se kenye ka pane ebe u pheha.
Eketsa tamati le linoko ho pan 'me u phehele metsotso e meng ea 5-10.
Kenya spaghetti e phehiloeng ho pan 'me u kopanye hantle.
Beha spaghetti ea lijo eo ue lokisitseng holim'a poleiti ea ho sebeletsa 'me ue sebelise ka ho fafatsa pepere e khubelu holim'a eona.
Recipe ena ea spaghetti ea lijo e fana ka khalori e tlase le khetho ea lijo tse monate. Ka khetho, eketsa meroho kapa meroho ho sauce. protheine o ka eketsa U ka boela ua fetola palo ea letsoai le linoko ho ea ka tatso ea hau. Joalo ka linako tsohle, ho bohlokoa ho boloka tekano le tekano lijong.
Pheha pasta e feletseng ea koro ho ea ka litaelo tsa sephutheloana. Hlakola pasta e phehiloeng 'me u behelle ka thōko.
Khaola onion le konofolo ebe u li tšela ka oli ea mohloaare ho fihlela li fetoha pinki.
Khaola tamati le pelepele 'me u tsoele pele ho li fafatsa ka eiee.
Kenya peista ea tamati 'me u hate ho fihlela monko o monate.
Eketsa thyme, letsoai le pepere e ntšo ho eona. Kopanya.
Kenya pasta e phehiloeng 'me u kopanye.
Kenya metsi 'me ue tlohele hore e phehe ha u ntse u hlohlelletsa.
Ka mor'a ho pheha, fokotsa mocheso 'me u phehe ho fihlela pasta e monya metsi a eona.
Hang ha e phehiloe, e tlose setofong 'me ue tlohele hore e phomole metsotso e seng mekae.
U ka e sebeletsa e chesa.
5) Lijo tsa Pasta Recipe le Tuna
thepa
100 dikgerama tsa pasta e feletseng ea koro
Lekotikoti le le leng la tuna ea makotikoting (e tšolotsoeng)
1 tamati
Halofo ea likomkomere
1/4 eiee e khubelu
1 tablespoons ea oli ea mohloaare
Lero le lecha la lemone
letsoai
Pepere e ntšo
parsley e hahiloeng hantle (ho ikhethela)
Boiketsiso
Belisa metsi ka pitsa ebe u eketsa letsoai ho eona. Eketsa pasta metsing 'me u phehe ho ea ka litaelo tsa sephutheloana. Pheha ho latela maemo a lakatsehang le khatello.
Kenya tuna ka strainer 'me u tšolle metsi.
Ebola tomate 'me u e khaole ka li-cubes tse nyane. Khaola likomkomere le onion e khubelu ka tsela e ts'oanang.
Ka sekotlolo se seholo sa ho kopanya, kopanya oli ea mohloaare, lero la lemone le lecha, letsoai le pepere.
Eketsa pasta e phehiloeng le e khaotsoeng, tuna le meroho e khaotsoeng ka har'a sauce eo u e lokisitseng. Ho ea ka khetho, o ka eketsa parsley.
Kopanya ka hloko ho kopanya lisebelisoa tsohle.
Haeba u lakatsa, u ka ja pasta ea tuna hang-hang kapa ua e boloka ka sehatsetsing ka nakoana. Ha u sebeletsa, u ka fafatsa lilae tse ncha tsa lemone le parsley e khaotsoeng ka holimo.
6) Lijo tsa Pasta Recipe ka ontong
thepa
Likopi tse 2 tsa pasta e felletseng ea koro
1 senoelo sa meroho e khethiloeng (mohlala, broccoli, lihoete, zucchini)
1 senoelo se entsoeng ka khoho kapa nama ea turkey (ho ikhethela)
kopi e le 'ngoe ea chisi e nang le mafura a tlaase (mohlala, chisi ea cottage kapa chisi e nyenyane ea cheddar)
kopi e 1 ea lebese le mafura a tlase
2 tablespoons ea yogurt (ho ikhethela)
2 tablespoons e khabisitsoeng ka cheese ea Parmesan (ho ikhethela)
Linoko tse kang letsoai, pepere e ntšo, pepere ea chili (ho ikhethela)
Boiketsiso
Pheha pasta joalokaha e laetsoe ka har'a sephutheloana ebe u e ntša.
Khaola meroho le mouoane ka ho eketsa metsi. Hlakola metsi.
Nka lebese ka sekotlolo ebe u eketsa yoghurt. Hlatsoa hantle.
Tlotsa sejana sa ho baka 'me u kenye pasta e phehiloeng, meroho e phehiloeng le nama ea khoho kapa ea turkey. Kopanya metsoako ena.
Tšela motsoako oa lebese le yoghurt ka holimo 'me u kopanye hantle.
Fafatsa chisi e grated ka holimo.
Bake ka ontong ea preheated ka likhato tse 180 bakeng sa metsotso e 20-25 kapa ho fihlela top e le sootho ea khauta.
Sebeletsa ka ho khaola 'me u ikhethele ho fafatsa chisi e grated ea Parmesan.
Recipe ea pasta e phehiloeng ka ontong e se e loketse ho sebelisoa. Natefeloa ke lijo tsa hau!
7) Lijo tsa Pasta Recipe le Meroho
thepa
Likopi tse 2 tsa pasta e felletseng ea koro
1 onion
2 cloves ea konofolo
1 zucchini
Sehoete se le seng
Pepere e le 'ngoe e tala
1 pepere e khubelu
1 tamati
teaspoon ea oli ea mohloaare
Letsoai, pepere e ntšo, komine (ho ikhethela)
Boiketsiso
Ntlha ea pele, pheha pasta ho ea ka litaelo tsa sephutheloana. U ka tšela letsoai le oli e nyenyane ea mohloaare metsing a belang. Hlakola pasta e phehiloeng 'me u behelle ka thōko.
Khabeloa chop onion le konofolo. Khaola zucchini, lihoete le pelepele ka li-cubes. U ka boela ua khaola tamati.
Kenya oli ea mohloaare ho pane, eketsa onion e khethiloeng le konofolo le Fry. Ha eiee e fetoha pinki, eketsa zucchini, lihoete le pelepele. Pheha ka mocheso o tlaase ho fihlela meroho e le bonolo.
Qetellong, eketsa tamati e halikiloeng le linoko (ho ikhethela). Pheha metsotso e seng mekae 'me u tšollele sauce ea veggie holim'a pasta. U ka sebeletsa ka ho kopanya.
Recipe ea lijo tsa pasta e nang le meroho e ka khethoa e le lijo tse phetseng hantle le tse khotsofatsang. Natefeloa ke lijo tsa hau!
8) Lijo tsa Pasta Recipe le Chicken
U ka sebelisa lisebelisoa tse latelang bakeng sa risepe ea lijo tsa khoho:
200 dikgerama tsa pasta e feletseng ea koro
200 dikgerama ea khoho sefuba, chopped ka dikotwana tse
1 onion, grated
2 cloves ea konofolo, grated
1 tablespoons ea oli ea mohloaare
1 tablespoon ea peista ea tamati
Khalase e le 'ngoe ea moro oa meroho kapa moro oa khōhō
Pele, pheha metsi ka pitsa ebe u eketsa letsoai ho eona. Kenya pasta 'me u phehe ho latela litaelo tsa sephutheloana.
Ho sa le joalo, futhumatsa oli ea mohloaare ka pane e kholo. Eketsa eiee e grated le konofolo 'me u hate ho fihlela li fetoha pinki hanyenyane. Ebe u eketsa li-cubes tsa sefuba sa khoho 'me u phehe ho fihlela khoho e phehiloe hantle.
Ha khoho e phehiloe, eketsa peista ea langa le le lej 'me u fry ho fihlela monko oa peista o nyamela. Kenya moro oa meroho kapa moro oa khōhō 'me u kopanye. Eketsa letsoai, pepere e ntšo le thyme, hlohlelletsa 'me u lumelle motsoako hore o phehe ka mocheso o tlaase. Kamora ho pheha metsotso e 5-10, tlosa setofo.
Hlakola pasta e phehiloeng ebe u e fetisetsa sekotlolo se seholo. Tšela sauce ea khoho holim'a eona 'me u kopanye. U ka khabisa ka parsley e khabeloa hantle. U ka sebeletsa ho chesa kapa ho bata.
9) Lijo tsa Pasta Recipe le Yogurt
thepa
100 dikgerama tsa pasta e feletseng ea koro
1 senoelo sa yogurt e se nang mafura
Halofo ea khalase ea grated light cheese
1 teaspoon ea oli ea mohloaare
1 cloves ea konofolo e sithabetseng
Letsoai, pepere e ntšo, pepere e ntšo (ho ikhethela)
Ho ikhethela makhasi a koena a macha bakeng sa topping
Boiketsiso
Pheha pasta ho ea ka litaelo tsa sephutheloana 'me u tšollele metsi.
Beha pasta e phehiloeng ka sekotlolo se tebileng.
Hlakola yoghurt ka sekotlolo se arohaneng. Ebe u eketsa chisi e grated, konofolo e sithabetseng, oli ea mohloaare, letsoai le linoko ho yoghurt. Kopanya hantle.
Tšela soso ea yoghurt eo u e lokisitseng holim'a pasta e phehiloeng ebe u kopanya.
Tlohela pasta ea lijo tsa yogurt ka sehatsetsing bonyane hora ea 1 ho phomola hanyenyane.
U ka khetha ho eketsa makhasi a macha a koena ha u ntse u sebeletsa.
10) Recipe ea Lijo tsa Pasta e nang le Sauce ea Tamati
thepa
200 dikgerama tsa pasta e feletseng ea koro
2 tamati
1 onion
2 cloves ea konofolo
1 tablespoons ea oli ea mohloaare
letsoai
Pepere e ntšo
pepere ea chili (ho ikhethela)
Metsi kapa oli e se nang oli ea ho pheha skillet bakeng sa sautéing onion le konofolo
Boiketsiso
Ntlha ea pele, pheha pasta ho ea ka litaelo tsa sephutheloana. Hlakola metsi 'me ue behelle ka thōko.
Hlakola tamati kapa u li khaole likotoana tse nyane. Khabeloa khaola onion 'me u pshatle konofolo.
Chesa oli ea mohloaare ka pane ea Teflon. Kenya eiee 'me u hatelle ho fihlela e fetoha pinki. Ebe u eketsa konofolo 'me u bosose ka metsotso e seng mekae.
Kenya tamati 'me u phehe ho fihlela metsi a fetoha mouoane. Ho ka 'na ha hlokahala hore u hlohlelletse hanyenyane hore tamati e monye lero la eona.
Kenya pasta e phehiloeng ka paneng ebe u hlohlelletsa. Eketsa letsoai le linoko, kopanya 'me u phehele metsotso e meng ea 2-3.
Beha pasta holim'a poleiti ea ho sebeletsa 'me ka boikhethelo u fafatse litlama tse ncha tse khaotsoeng kapa parsley e hahiloeng hantle ka holimo ebe u sebeletsa.
11) Recipe ea lijo tsa pasta e nang le nama e halikiloeng
thepa
200 dikgerama tsa pasta e feletseng ea koro
200 dikgerama tsa nama e tlaase e nang le mafura a tlaase
1 onion
2 cloves ea konofolo
1 tablespoons ea oli ea mohloaare
1 teaspoon pente ea tamati
2 tamati
Pepere e ntšo
letsoai
Pepere e khubelu ea chili (ho ikhethela)
Boiketsiso
Pele, pheha pasta eohle ea koro ho ea ka litaelo tsa sephutheloana. Ka mor'a ho belisa pasta, e behe ka har'a strainer 'me ue hlatsoe ka metsi a batang.
Chesa oli ea mohloaare ka pane kapa pitsa e tebileng. Eketsa eiee e khaotsoeng hantle le konofolo 'me u hate ho fihlela e fetoha pinki.
Eketsa nama ea minced 'me u phehe, u hlohlelletsa kamehla, ho fihlela e le sootho. Tsoela pele ho pheha ho fihlela nama e halikiloeng e tsoa 'me e monya metsi a eona.
Kenya peista ea tamati le tamati e khaotsoeng 'me u phehe, u hlohlelletsa, metsotso e seng mekae hape. Kenya pepere e ntšo, letsoai le pepere ka boikhethelo 'me u kopanye.
Kenya pasta e phehiloeng ka pitseng 'me u netefatse hore lisebelisoa tsohle li tsoakane hantle. Pheha metsotso e seng mekae ka mocheso o tlaase 'me u lokisetse ho sebeletsa.
Recipe ea lijo tsa pasta e nang le nama e halikiloeng e tla ba lijo tse leka-lekaneng le tse phetseng hantle ha li jeoa ka salate e tala kapa meroho e phehiloeng. Natefeloa ke lijo tsa hau!
12) Recipe ea Lijo tsa Pasta e nang le Sauce ea Mushroom
thepa
200 dikgerama tsa pasta e feletseng ea koro
200 dikgerama tsa li-mushroom (ka ho khetheha li-mushroom tsa tlhaho)
1 onion
2 cloves ea konofolo
1 tablespoons ea oli ea mohloaare
Letsoai le pepere (ho ikhethela)
kopi e 1 ea lebese le mafura a tlase
1 tablespoon ea phofo ea koro e feletseng
Boiketsiso
Pele, pheha le ho ntša pasta eohle ea koro ho ea ka litaelo tse paketeng.
Hlatsoa li-mushroom ebe u li khaola ka likotoana tse nyane.
Khabeloa khaola onion 'me u pshatle konofolo.
Fry eiee le konofolo ka oli ea mohloaare ka pitsa.
Ebe u eketsa li-mushroom 'me u li hate ho fihlela li lokolla metsi a tsona.
Kopanya lebese le phofo ka sekotlolo se arohaneng, u se kenye ho li-mushroom 'me u se lumelle hore se phehe, se hlohlelletsang.
Pheha, susumetsang maikutlo, ho fihlela e fihla ho tsitsang ha sauce. Haeba sauce e teteaneng haholo, o ka eketsa lebese.
Optionally fa sauce le letsoai le pepere.
Kenya pasta e phehiloeng, kopanya le ho pheha hammoho metsotso e seng mekae.
Qetellong, u ka e beha holim'a lipoleiti tsa ho sebeletsa 'me ka boikhethelo u fafatsa chisi e khanyang e nang le grated kapa pepere ka holimo ebe u sebeletsa.
Hlakola pasta e phehiloeng 'me ue behe ka thōko ho pholile.
Khaola tamati, pepere e tala le likomkomere likotoana tse nyane. U ka boela ua khaola onion hantle.
Kopanya meroho e khaotsoeng le pasta e pholileng ka sekotlolo sa salate.
Kopanya oli ea mohloaare, lero la lemone, letsoai, pepere e ntšo le li-flakes tse khubelu tsa pepere ka sekotlolo se senyenyane. Tšela sauce ena holim'a salate 'me u kopanye hantle.
Khaola parsley hantle 'me u fafatse holim'a salate.
Salate ea pasta ea lijo e se e loketse ho sebelisoa! Ka boikhethelo, o ka eketsa chisi ea curd e nang le mafura a tlase.
14) Lijo tsa pasta Salad Recipe le Tuna
Salate ea pasta e nang le tuna ke khetho ea lijo tse phetseng hantle le tse monate. Recipe ea salate ea pasta ea tuna ke ena:
thepa
1 senoelo sa pasta e phehiloeng
Lekotikoti le 1 la tuna ea makotikoting
Likomkomere tse le 'ngoe
1 rantipole
tamati e le 'ngoe
Pelepele tse 1 tse tala
Halofo ea sehlopha sa parsley
Lero la halofo ea lemone
2 tablespoons ea oli ea mohloaare
letsoai
Pepere e ntšo
Boiketsiso
Ho lokisa metsoako ea salate, hlatsoa le ho khaola likomkomere, rantipole, tamati, pepere e tala le parsley.
Kenya pasta e phehiloeng ka sekotlolo se seholo sa salate.
Kenya tuna e khaotsoeng le lisebelisoa tse ling tse lokisitsoeng.
Eketsa lero la lemone, oli ea mohloaare, letsoai le pepere 'me u kopanye hantle.
Lumella salate hore e phomole 'me e pholile ka sehatsetsing bonyane 1 hora.
Hlohlelletsa hape pele u sebeletsa 'me u khabise ka parsley haeba u lakatsa.
Salate ea pasta e nang le tuna, e nang le protheine e ngata le fiber tuna Ke khetho e khotsofatsang le e nang le phepo ha e kopantsoe le pasta. Ho phaella moo, salate e entsoeng ka meroho e mecha ke lijo tse nang le livithamine le liminerale tse ngata.
15) Recipe ea Lijo tsa Pasta Sauce
Ho na le likhetho tse 'maloa tse phetseng hantle bakeng sa sauce ea pasta ea lijo. Mehlala ke ena:
Sopho e ncha ea tamati: Hlakola tamati 'me u kenye konofolo e ncha, onion le basil. Eketsa ka oli e nyenyane ea mohloaare, letsoai le linoko.
Pesto sauce e tala: Kopanya basil e ncha, letsoai, konofolo, grated Parmesan chisi le oli e nyenyane ea mohloaare ka blender. U ka eketsa likhaba tse 'maloa tsa metsi a pasta ho fumana metsi a mangata.
Souce e tšoeu e khanyang: Kopanya lebese le nang le mafura a tlaase, letsoai le pepere ka paneng. O ka eketsa phofo e le hore e be e tsitsitseng haholoanyane. U ka boela ua eketsa chisi e grated kapa konofolo bakeng sa tatso eo ue batlang.
Soso ea mint le yoghurt: Khabeloa chop foreshe koena makhasi. Kopanya le yoghurt, oli ea mohloaare, lero la lemone, letsoai le koena. Ho ikhethela, o ka eketsa konofolo kapa dill mane.
U ka eketsa li-sauces tsena ho pasta ea hau kamoo u ratang kapa u li sebelise ka meroho e fapaneng. Hopola, boloka palo ea hau ea pasta tlas'a taolo 'me u be le bonnete ba hore u ja meroho e mengata ka eona.
Ka hoo;
Li-recipe tsa pasta ea lijo ke khetho e ntle haholo bakeng sa ba batlang phepo e nepahetseng le lijo tse monate. Le hoja litlolo tsena li thusa ho laola boima ba 'mele, li boetse li na le limatlafatsi tsa bohlokoa ho fana ka matla ao re a hlokang. U ka leka recipe ea hau ea lijo tsa pasta 'me u etse li-snacks tse monate kapa lijana tse kholo. Se ke oa lebala ho etela blog ea rona bakeng sa litlolo tse ling le malebela a ho ja hantle.
