Lijo tsa Khoho ea Lijo - Li-Recipe tse monate tsa ho theola boima ba 'mele

Lijo tsa likhoho tsa lijo ke khetho ea bohlokoa bakeng sa ho theola boima ba 'mele. ho fokotsa boima ba 'mele E fana ka protheine e lokelang ho jeoa ka tsela e molemohali. Ho ea ka bo-rasaense, lijo tse nang le liprotheine tse ngata li fana ka satiety. E eketsa khalori e tukang ka mor'a lijo ka 35%.

Le hoja mehloli e mengata ea liprotheine e fumaneha, ho tloha ho limela ho ea ho litlhapi le nama e khubelu, khoho ke e 'ngoe ea mehloli e ratoang ka ho fetisisa. Lebaka le bonolo: Ho bonolo ho itokisetsa le ho na le mafura a tlaase.

Hona joale a re shebeng lijo tsa likhoho tse ka jeoang lijong ka khotso ea kelello.

Lijo tsa Khoho ea Lijo

Khoho e Bakiloeng

thepa

• Kgerama e le 'ngoe ea serope sa khoho
• XNUMX kg mapheo
• tamati tse peli
• litapole tse peli
• Lipelepele tse tšeletseng
• Li-clove tse supileng kapa tse robeli tsa konofolo
• letsoai

bakeng sa moaparo oa hae

• Khaba e le 'ngoe ea peista ea tamati
• tablespoons tse peli tsa oli ea mohloaare
• Letsoai, pepere

E etsoa joang?

• Khaola tamati, litapole le pelepele ka li-cubes tsa boholo bo lekanang. 
• Hlatsoa maoto le mapheo 'me u li kenye ka har'a strainer.
• Lokisetsa sauce ka sekotlolo. Eketsa konofolo e sithabetseng le letsoai ho sauce, kopanya khoho le sauce ena.
• Nka nama ea khoho eo u e lokisitseng ka har'a sejana sa ho baka se tlotsitsoeng. Kenya meroho e khaotsoeng.
• Koahela terei ka foil.
• Pheha ka likhato tse 200, u hlahlobe ka linako tse ling 'me u kenye metsi ha ho hlokahala.

Khoho ea li-mushroom e sosoe

thepa

• Letsoele le le leng la khoho kaofela
• lekhasi le letala la onion
• Pepere e le 'ngoe e khubelu
• pelepele tse tharo tse tala
• li-mushroom tse supileng
• li-clove tse tharo tsa konofolo
• Letsoai, pepere
• Lioli tse nang le lero

E etsoa joang?

• Khaola sefuba sa khoho ka likotoana tse nyane.
• Khaola li-mushroom, pepere e khubelu le pepere e tala ka boholo bo lekanang le ba khoho.
• Lahlela khoho ka oli e futhumetseng. Ebe u eketsa pepere, konofolo le li-mushroom ka mor'a tse ling. Fry lisebelisoa tsohle hammoho.
• Lahlela letsoai le pepere qetellong. 
• E tlohele e phehe, e tla be e lokile ha e qeta ho ntša metsi a eona ebe e a kha hanyenyane.

Khoho e nang le Soy Soy

thepa

• K'hilograma ea khoho
• Likhaba tse tharo tsa soy sauce
• 3 tablespoons ea asene
• Likhaba tse tharo tsa cornstarch
• Pakete ea phofo ea ho baka
• Thyme
• letsoai
• pepere e chilisi

E etsoa joang?

• Beha lisebelisoa tsohle holim'a khoho 'me u kopanye. 
• Etsa hore motsoako o lule lihora tse tharo kapa tse 'nè.
• Nka halofo ea tee ea tee ea oli ea mohloaare ka pane ea Teflon 'me u phehe khoho ka pane ena ka metsotso e 15, u susumetsa ka linako tse ling. 
• Sebeletsa ho chesa.

Khoho e monate 

thepa

• Li-drumsticks tse tšeletseng tsa likhoho
• Sehoete se le seng
• 1 zucchini
• pepere e le 'ngoe
• Eiee e le 'ngoe
• li-clove tse tšeletseng tsa konofolo
• Li-teaspoon tse peli tsa cornstarch
• Likhaba tse peli tsa soy sauce
• letsoai
• Pepere e ntšo
• tablespoons tse peli tsa oli ea mohloaare

E etsoa joang?

• Khaola lieiee ebe u li fafatsa ka oli ea mohloaare.
• Khaola rantipole, zucchini, pepere e tala ka li-cubes ebe u eketsa eiee. Omisa tse ling hape.
• Hlakola konofolo 'me u eketse ho eiee. Kenya soy sauce, curry, chili flakes, pepere e ntšo, letsoai le cornstarch 'me u tlise ho pheha.
• Ka lehlakoreng le leng, Fry li-drumsticks tsa khōhō ka pane. Kenya khoho e halikiloeng ka sejana sa ontong. Tšela meroho eo ue lokisitseng ho eona 'me ue chese ka ontong ka likhato tse 200 ka metsotso e mashome a mabeli.

Khoho ea Sesame

thepa

• Matsoele a khoho a mane
• lihoete tse 'nè
• Eiee e le 'ngoe
• tamati e le 'ngoe
• tablespoons tse peli tsa oli ea mohloaare
• Likhaba tse peli tsa sesame
• letsoai

E etsoa joang?

• Saute lihoete, tse hloekisitsoeng le ho khaola ka lithupa, ka oli e nyenyane. Eketsa eiee e khaotsoeng 'me u fry tse ling hape.
• Ka pitsa e arohaneng, halika nama ea khoho e khaotsoeng ka oli e nyenyane. Emela hore metsi a lokolle 'me a monye hantle.
• Eketsa letsoai le lipeo tsa sesame 'me u halike tse ling hape. 
• Kenya eiee e halikiloeng le lihoete. 
• Eketsa tamati e halikiloeng 'me u phehele metsotso e meng e mehlano. 
• Sebeletsa ho chesa.

Khoho ea Shallot

thepa

• 500 dikgerama tsa likhoho tsa likhoho
• 500 dikgerama tsa shallots
• Sehoete se le seng
• Tapole e le 'ngoe
• dierekisi
• tablespoons tse peli tsa oli ea mohloaare
• letsoai

E etsoa joang?

• Khaola li-shallots ebe u li kenya ka pitseng. Eketsa oli le Fry. Kenya khoho 'me u tsoele pele ho halika.
• Eketsa litapole tse takiloeng, lierekisi, lihoete 'me u li lumelle hore li phehe ka lero la tsona.

Khoho Karniyarik

thepa

• 500 dikgerama tsa likhoho tsa likhoho
• tamati tse tharo
• Pelepele tse peli tsa tšepe
• Eiee e le 'ngoe
• li-clove tse tharo kapa tse 'ne tsa konofolo
• li-eggplant tse tšeletseng
• letsoai
• Pepere e ntšo
• oli ea mohloaare

E etsoa joang?

• Hlatsoa 'me u belise li-eggplant. Li inele ka metsing a sirilamunu ka metsotso e 15 hore li se ke tsa fifala.
• Ka lehlakoreng le leng, khaola onion ebe u e fafatsa ka oli. Kenya li-cubes tsa khoho 'me u tsoele pele ho halika.
• Hlakola tamati tse peli ebe u li kenya ka pitseng. Pheha tamati ho fihlela lero la tsona le fetoha mouoane. Eketsa letsoai le pepere ebe u kopanya hang kapa habeli hape.
• Khaola bohareng ba li-eggplant tse halikiloeng ka thuso ea khaba 'me u tlatse nama ea khoho mona.
• Beha selae sa tamati le pepere holim'a tsona. 
• Khabeloa khaola konofolo ebe u e beha holim'a li-clove.
• Hlakola peista ea tamati 'me ue tšollele holim'a lijo. 
• Bake ka ontong ka likhato tse 180 ka metsotso e 25.

Khoho e phehiloeng

thepa

• Meropa e robeli ea likhoho
• Lihoete tse peli tse mahareng
• Litapole tse peli tse mahareng
• Eiee e le 'ngoe
• khaba ea botoro
• 1 tablespoons ea oli ea mohloaare
• Lekhasi la konofolo
• letsoai le lekaneng

E etsoa joang?

• Ebola 'me u khaole litapole le lihoete ka mahoashe. Hlakola onion 'me ue tlohele kaofela.
• Kenya lirope ka pitseng ka eiee ebe u li tlatsa ka metsi a lekaneng ho li koahela ka menoana e mene.
• Eketsa botoro le oli ea mohloaare 'me u phehe ka mocheso o mofuthu ho fihlela o pheha, ka mor'a ho belisa, ka mocheso o tlaase metsotso e meng e leshome. Pele eketsa lihoete 'me u phehe metsotso e leshome.
• Ka mor'a metsotso e leshome, eketsa litapole 'me u li phehe ho fihlela li le bonolo. Ha litapole li phehiloe, tlosa setofo 'me u sebeletse.

Khoho ea Rosemary

thepa

• Likotoana tse 'nè tsa khoho
• pepere e ntšo
• mayonnaise
• rosemary e ncha
• litapole tse peli
• tamati tse peli
• li-clove tse 'nè tsa konofolo
• letsoai
• teaspoon ea metsi
• Likhaba tse 'nè tsa oli

E etsoa joang?

• Fafatsa letsoai holim'a likotoana tsa khōhō. Abela mayonnaise holim'a khoho. 
• Nka likotoana tsena tsa khoho ka sejana sa ho baka.
• Ebe u lahlela rosemary le pepere e ntšo holim'a khoho.
• Ka lehlakoreng le leng, khaola tamati le litapole ka likarolo.
• Kenya konofolo le lisebelisoa tseo u li lokiselitseng sejana sa ho baka pakeng tsa likhoho.
• Tšela oli ho eona ebe u eketsa metsi. 
• Bake khoho ka ontong ea preheated ka likhato tse 180 ho fihlela e le putsoa ea khauta.

Cheese Khoho

thepa

• Letsoele la khoho
• 125 dikgerama halloumi chisi
• eiee tse peli
• tamati e le 'ngoe
• pelepele tse peli
• Pepere e le 'ngoe e khubelu
• Khaba ea li-mushroom
• Rosemary, pepere e ntšo, letsoai
• oli ea mohloaare

E etsoa joang?

• Khaola piyaz ea onion. E kenye ka pitseng. Eketsa nama ea nama ea khoho le oli ea meroho 'me u bosose.
• Kenya li-mushroom tse khaotsoeng 'me u tsoele pele ho halika. 
• Kenya pepere e khaotsoeng 'me u tsoele pele ho hlohlelletsa Fry.
• Khaola chisi ea halloumi ka li-cubes 'me u tsoele pele ho halika. 
• Eketsa tamati e halikiloeng, lokisa letsoai le linoko ebe u tlohela ho pheha.

Oven Bag Chicken

thepa

• Kgoho e le nngwe
• litapole tse tharo
• lihoete tse tharo
• Li-tablespoons tse peli tsa peista ea tamati
• Kumine, thyme, pepere e ntšo, letsoai le curry
• Mokotla o le mong oa ho baka

E etsoa joang?

• Khaola litapole le lihoete. Ka sekotlolo, hlapolla pente ea langa le le lej, eketsa linoko ebe u kopanya.
• Abela sauce ena eo ue lokisitseng hohle holim'a khoho. E behe ka mokotleng oa ontong.
• Kenya meroho eo ue lokisitseng ka mokotleng ebe u koala molomo.
• Hlakola mokotla libakeng tse 'maloa' me u o tlohelle o phehe ka ontong ka likhato tse 200. E pheha ka nako e ka etsang hora.
• NATEFELOA KE LIJO TSA HAU!

Lijo tsa likhoho tsa lijo tseo re li hlalositseng ka sebele li tla u thusa ts'ebetsong ea ho theola boima ba 'mele.