E-ja ka Potlako: Likhopolo tse 3 tse monate le tse phetseng hantle

Mehopolo e monate bakeng sa lijo tse potlakileng - pasta e nang le sauce ea tuna

Bakeng sa likarolo tse ka bang 3 tsa sejana, o hloka ligrama tse 350 tsa pasta ea wholemeal, 1 clove ea konofolo, koti e le 'ngoe ea tuna, likhaba tse 1 tsa peista ea tamati, onion e le 5, 1 dikgerama tsa chisi ea Parmesan, limililithara tse 20 tsa tranelate e shapuoang, oregano, letsoai. , pepere le phofo ea paprika.

1. Pele, khaola clove ea konofolo le onion.
2. Joale li kenye ka paneng 'me u li tlohelle ka bobeli. Ebe u eketsa tuna hape.
3. Hona joale deglaze metsoako ka tranelate e shapuoa hape u kenye pente ea tamati le limililithara tse ka bang 80 tsa metsi.
4. Ha metsoako e ntse e pheha, o ka lokisa li-noodle ho latela litaelo tsa sephutheloana.
5. Ebe u tšela sauce ka linoko ho ea ka tatso ebe u sebeletsa ka pasta e phethiloeng.

E phetse hantle ebile e potlakile: phuthela e monate

Ha nako e le ea bohlokoa, ho phuthela ke lijo tse loketseng. Bakeng sa likotoana tse 4 u tla hloka li-tortilla tsa koro tse 4, avocado e le 'ngoe, lettuce e nyane ea romaine, ligrama tse 1 tsa salmon e tsubang, likhaba tse 1 tsa salate, khaba e le 'ngoe ea lero la lemone, letsoai le pepere.

1. Qala ka ho khaola lettuce, avocado le salmon likotoana.
2. Ebe o futhumatsa li-tortilla ka skillet, microwave kapa ontong.
3. Joale beha khaba ea moaparo oa salate holim'a tortilla e 'ngoe le e' ngoe 'me u e hasane hantle.
4. Ebe u tšela lisebelisoa tse setseng ka holimo 'me u kenye lero la lemone, letsoai le pepere. Etsa bonnete ba hore u beha metsoako bohareng.
5. Ebe u phutha karolo e ka tlase ea tortilla holim'a metsoako ebe u e phuthela ka lehlakoreng le leng ka bonolo.

Raese e monate ea paprika e nang le turkey

Bakeng sa li-servings tse peli u hloka ligrama tse 2 tsa li-medallions tsa turkey, lieie tse 250, clove ea konofolo e le 'ngoe, pepere e khubelu e le 2, pepere e le 'ngoe e mosehla, ligrama tse 1 tsa raese ea metsotso e 1, tomate e le 'ngoe (ligrama tse 1), limililithara tse 125 tsa khoho, 10 tablespoons ea oli, letsoai, pepere, phofo ea paprika le tsoekere.

1. Ntlha ea pele, khaola eiee le clove ea konofolo ka li-cubes tse nyane.
2. Hona joale hlakola pelepele 'me u li khaole, hammoho le nama ea Turkey, ka lilae tse tšesaane.
3. Joale tšela oli ka pane ebe u halika nama ho eona. Eketsa letsoai le pepere, ebe u eketsa eiee, konofolo le pelepele. Eketsa ntho e 'ngoe le e' ngoe ka phofo ea paprika, letsoai le tsoekere, 'me u e lumelle ho halika hammoho ka metsotso e ka bang 2.
4. Ebe u eketsa raese, tamati e entsoeng ka makotikoting le moro. Ema ho fihlela motsoako o bela ebe o o tlohella o phehe ka sekwahelo ka metsotso e ka bang 10.
5. Joale u ka noa sejana kamoo u ratang kateng.