Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 298
Letlalo - 19g
Carbs - 16g
Protheine - 17g
Kakaretso ea metsotso e 55
Lokisetsa metsotso e 15 , Cook metsotso e 40
Litšebeletso 2 (mahe a mabeli + 1 sopho e le 'ngoe ea sopho )
Mefuta e mengata ea diresepe bakeng sa shakshuka (ka tsela e 'ngoe e ngotsoeng shakshouka, chakchouka, kapa e fuoeng lebitso le bobebe la Mahe a Purgatory) sebelisa eiee e mengata ka mongobo oa tomate. Ka lehlohonolo ho ba latelang lijo tse tlase tsa FODMAP, e ka ba feela monate ntle le.
Hangata e ne e le lijo tsa lijo tsa hoseng Afrika Leboea le likarolo tsa Mediterranean le Bochabela bo Hare, shakshuka e ka ba le nako leha e le efe ea letsatsi. Le hoja ho nka nako ea ho e etsa, shakshuka ke tsela e tobileng le e bonolo.
Lijo
- 1 tablespoon konofolo-e entsoeng oli ea mohloaare
- ¾ tebote e entsoeng ka fennel e entsoeng hantle, e nang le li-ounces tse tharo haholo
- ½ pepere e khubelu ea tšepe e khubelu, e ntle haholo
- Senoelo sa ½ sliced mongoli oa scallion , o arotsoe
- ¼ teaspoon fatše mokoti
- ¼ teaspoon e tsuba paprika
- ¼ teaspoon letsoai
- ¼ teaspoon pepere e mongobo o mofubelu
- 1/3 senoelo metsi
- 1 14.5-ounce e ka hlahisa tamati e sa tsitsitseng, e sa koaloa
- 1 pepate ea tamati ea tomate
- Mahe a maholo a mane
- 2 tablespoons crumbled feta cheese
Litokisetso
- Ka skillet e 8-inch ka mocheso o mofuthu, futhumatsa oli e kenngoa ka konofolo. Eketsa fennel, pepere e khubelu le boholo ba li-scallions, u boloke li-scallions tse ling bakeng sa ho khabisa.
- Kenya komine, paprika, letsoai, pepere le metsi; pheta ka bokhutšoane, ebe o koahela 'me o fetole mocheso ho omella ho fihlela meroho e le bonolo ka metsotso e 20. Haeba metsi a fetoha pele meroho e phehile 'me e nolofatsa seo u se ratang, u ka eketsa metsi a lepone ka nako e le' ngoe hore u atolose sethaleng sena.
- Eketsa litamati le tomate 'me u bosose ka metsotso e meng e 15, ho fihlela mongobo o tšoana le moriana oa spaghetti.
- Ha u sebelisa ka morao ea khaba e kholo, etsa phapano holim'a mongobo oa langa le le lej, e 'ngoe bakeng sa lehe le leng le le leng. Hlaha mahe ka nako e le 'ngoe sekotlolo se senyenyane, hlahloba likotoana tsa shell,' me u kenyetse ka bonolo likarotsaneng ho qoba ho pshatla li-yolks. Koahela pan 'me u phehe, u hlahlobe khafetsa, mofuteng oa hau oa ho fana, ho fihlela metsotso e 10.
- Holimo le feta feta cheese ea feta chese le li-scallions tse setseng le ho sebeletsa.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Lebokose la 14-ounce la tamati e entsoeng ka ntle kapa e entsoeng hantle e ka 'na ea nkeloa sebaka bakeng sa tamati e takiloeng. Le hoja maranta a Amerika a sa fane ka tomate ka makotikoti a 14,5-ounce, u ka sebelisa halofo ea li-ounce tse 28 'me ua qeta halofo e' ngoe bakeng sa tšebeliso e 'ngoe.
Haeba o rata ho tsitsisa ho ts'oana, o ka phomola mongobo ka mokhoa o itseng 'me oa o hloekisa ka blender pele oa o khutlisetsa skillet ho fa mahe.
Litlhahiso tsa ho pheha le ho sebeletsa
Mahe a entsoeng ka motsoako o ka ba mohloli oa maloetse a jang lijo. Re khothalletsa ho pheha mahe ho fihlela bobeli ba yolk le ba makhooa ba tiile.
Hangata Shakshuka e sebelisoa ka litlolo. E le ho e boloka e le tlaase-FODMAP, sebelisa toast e entsoeng ka bohobe bo omisitsoeng. Haeba u latela lijo tsa gluten, ho ja bohobe bo se nang gluten ntle le lisebelisoa tse phahameng tsa FODMAP.
Batho ba fokolang ho ja ba ka fumana mokhoa ona o lekaneng bakeng sa li-servings tse 4.