Boroso e Bonolo le Bell Pepper Skillet

Haeba u batla lijo tse potlakileng le tse bonolo bosiung bo phathahaneng, recipe ena ea boroso le bell pepper skillet e etsa lijo tse monate tsa beke le beke.

Pelepele e khubelu (kapa e mosehla kapa e tala), e kopantsoeng le li-sausage tse monate tsa Andouille le mefuta e mengata ea linoko, u ka kopa eng hape?

'Me karolo e ntle ka ho fetisisa ea recipe ke hore ho nka metsotso e 20 feela ho itokisetsa. Ena ke lijo tsa mantsiboea tse bonolo!

Metsoako ea mantlha ke:

• Boroso
• Pepere e khubelu kapa e mosehla
• Ajo

Lithako tse ling tseo u ka li khethang:

• Oli ea mohloaare
• Parmesan
• E 'ngoe hape

Melemo e 3 ea bophelo bo botle ea boroso le bell pepper skillet

# 1: e ruile vithamine C

Bell peppers ke mohloli o motle oa vithamine C. Pepere e le 'ngoe e bohareng e na le ho feta 100% ea litlhoko tsa hau tsa letsatsi le letsatsi ( ¹ ).

Vithamine C e etsa mesebetsi e mengata ea bohlokoa 'meleng oa hau. E sebetsa joalo ka antioxidant mme e na le mesebetsi ho thibela mafu a pelo, e ntlafatsa ho itšireletsa mafung le ho monya tšepe.

Liphuputso tse ling li bile li fana ka maikutlo a hore vithamine C e na le liphello tse molemo khahlanong le kankere.

Kaha pepere ea tšepe e phetha karolo ea bohlokoa ka paneng ena, u na le bonnete ba hore u tla fumana tekanyo e ntle ea vithamine C ka lijo tsena. ² ).

#2: E tšehetsa sesole sa 'mele

Oregano ke e 'ngoe ea litlama tse matla ka ho fetisisa tsa immunostimulating. E sebetsa maemong a mangata ho thusa 'mele oa hau ho loants'a bahlaseli ba kantle ho naha, ke ka lebaka leo hangata o tla e fumana mefuteng ea litlama le litei tsa 'mele.

E na le li-antioxidants tse ngata, tse thusang 'mele oa hau ho loantša li-radicals tsa mahala. Empa e boetse e ts'ehetsa sesole sa hau sa 'mele ka thepa ea eona ea antiviral le antibacterial ( ³ ).

Lithutong tsa laboratori, carvacrol le thymol (tse peli tsa li-antioxidants tse fumanoang ho oregano) li bontšitsoe ho thibela kokoana-hloko ea herpes simplex ka hora e le 'ngoe feela. ⁴ ).

Phuputsong e 'ngoe, oli ea oregano e ile ea bontšoa hore e thibela ho hōla ha libaktheria tsa E. coli, baktheria e tsebahalang e ka bakang tšoaetso e tebileng ( ⁵ ).

#3: loantša ho ruruha

Le hoja e ka utloahala e sa utloahale, linoko tse chesang tse kang paprika li ka thusa 'mele oa hao ho loantša ho ruruha. Lebaka ke hore li na le motsoako o bitsoang capsaicin, o tlamang ho li-receptor tse itseng tse ikarabellang bakeng sa karabo ea hau ea ho ruruha.

Leha ho le joalo, capsaicin ha e thuse feela ho laola karabelo ea hau ea ho ruruha; E boetse e batlisisitsoe ka thepa ea eona e khahlanong le botenya, anti-cancer, antioxidant le analgesic. ⁶ ).

Kaha lefu la autoimmune le tšoauoa ka keketseho ea ho ruruhaLipatlisiso tse ling li bile li fana ka maikutlo a hore lijo tse nang le linoko tse kang paprika li ka fana ka khetho ea phekolo bakeng sa mefuta ena ea maemo. Ha ho se ho boletsoe, ho hlokahala lipatlisiso tse eketsehileng ho fumana hantle hore na capsaicin e ka bapala karolo efe ( ⁷ ).

Li-sausage le pepere

Haeba u se motsoalle oa andouille, leka recipe ena ka boroso e chesang ea Setaliana, boroso ea turkey kapa boroso ea khōhō.

'Me haeba u rata meroho haholo, u ka eketsa eie e mosehla, cauliflower kapa broccoli.

Tšela ka oli e 'ngoe ea mohloaare e sa tsoakoang kapa u fafatse Parmesan ho qeta,' me u natefeloe ke lijo tsena tse bonolo le tse monate ka skillet.

Boroso e Bonolo le Bell Pepper Skillet

Boroso le pelepele ke lijo tse phethahetseng bakeng sa bosiu bo maphathaphathe. Tšoara pampiri ea ho baka, li-veggies le boroso, 'me lijo tsa hau tsa mantsiboea li tseleng.

• Nako ea ho itokisa: Metsotso ea 5
• Nako ea ho pheha: Metsotso ea 20
• Kakaretso ea nako: Metsotso ea 25
• Tshebetso: 4
• Sehlopha: theko

Lijo

• 500g / 1lb e phehiloeng ka botlalo ea lisoseje tsa andouille
• 3 pepere ea tšepe (motsoako ofe kapa ofe oa mebala, o tšesaane o tšesaane)
• 2 cloves ea konofolo (e hahiloeng)
• 1 teaspoon oli ea avocado
• 1 teaspoon letsoai
• ½ teaspoon pepere e ntšo
• 1 teaspoon ea paprika
• ½ teaspoon phofo e phofo
• ¼ teaspoon fatše kumine
• 1 ea khaba ea oregano e omisitsoeng

Litaelo

1. Preheat ontong ho 205º C / 400º F 'me u kenye terei ka pampiri e sa keneng mafura ha u lakatsa. Eketsa pepere ea tšepe e halikiloeng, konofolo le li-seasoning ho skillet. Koahela meroho 'me u kopanye hantle ka matsoho a hau.
2. Grill metsotso e 10, u fetola meroho hang halofo ea nako ea ho pheha.
3. Tlosa pan ho tloha ka ontong 'me u kenye lintja tse chesang tse halikiloeng. Kopanya hantle. Grill bakeng sa metsotso e meng e 10 ka 220º C / 425º F ho fihlela meroho e chesitsoe hanyenyane 'me lintja tse chesang li futhumatsoa.

Nutrition

• Boholo ba karolo: 1
• Likhalori: 281
• Mafura: 15 g,
• Lik'habohaedreite: 8 g (neoa 5 g)
• Fibre: 3 g,
• Liprotheine: 27

Palabras clave: boroso le bell pepper skillet