Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 510
Letlalo - 30g
Carbs - 41g
Protheine - 22g
Kakaretso ea metsotso e 55
Lokisetsa metsotso e 40 , Cook metsotso e 15
Litšebeletso tse 8 (1 pan nachos + 1/2 senoelo salsa)
Re rata lijo tseo motho e mong le e mong a ka li bokellang ho itšetlehile ka seo ba se batlang le seo a se hlokang. Batho ba se nang li-IBS ba ka eketsa li-nae tsena ka liiee kapa linaoa tse hahiloeng, ha ba lijong tse fokolang tsa FODMAP ba ka thabela mokhoa ona e le-ke. Ho e boloka e le tlase-FODMAP, re entse tatso ho salsa ea rona ka tomate e halikiloeng ka mollo, lero le lecha la lime le cilantro. Crunch e fanoa ke pelepele ea tšepe ho e-na le eiee. Mobu oa rona oa Turkey o nkiloe ka pelepele ea chile ho e-na le phofo ea phofo ho tloha ha phofo e phofo e atisa ho kopanya e kenyeletsang lisebelisoa tse phahameng tsa FODMAP.
Lijo
- 1 14.5-ounce e ka hlahisa tamati e sa tsitsitseng, e sa koaloa
- 1 tablespoon e entsoeng ka konofolo ea oli ea mohloaare e arohanngoa
- Senoelo sa ½ se sliced meroho ea scallion
- 1 pepere e khubelu e tšebelisitsoeng, e entsoe, e arotsoe
- 1 sefateng se setala sa tšepe, sepeo, se khethiloe, se arotsoe
- ¼ makhasi a hloekileng a kopantsoeng
- 1 ¼ teaspoon letsoai, arotsoe
- 3 tablespoon e hloekileng lero la lime (1½ lime)
- ½ teaspoon pepere e ncha e mongobo
- 1 lik'hilograma tse sekete
- Di-teaspoon tse 2 tsa starch ea poone
- 1 teaspoon ea ancho chile kapa pepere ea chipotle
- ½ senoelo sa metsi
- Li-ounces tse 12 tsa tortilla
- Likopi tse peli tse noa tomate
- 1 pepere e tšehali e tšehali e tšehali, e entsoeng, e khethiloe
- Li-pepere tse nang le lik'hilograma tse 'nè tsa khefu (khetho)
- Likopi tse 2 tse chesitsoeng ka Cheddar
- 3/4 senoelo sa lactose ntle le tranelate e bolila
- 1 e kholo ea avocado, e qhibililoe
Litokisetso
- Bakeng sa salsa, ka sekotlolo se seholo, tsosa hammoho tamati ea makotikantsoeng, 2/3 ea oli, meroho ea scallion, halofo ea pelepele e tala le e khubelu, cilantro, teaspoon e 1 ea letsoai, lero la lalaka le pepere.
- Ho feta mocheso o mofuthu ka skillet e boima e boima, mofuthu o khabisitsoeng oa oli e le 'ngoe' me o phehe fatše ho fihlela o sootho, hoo e ka bang metsotso e 10. Fafatsa cornstarch, li-chiles tsa lefatse, le teepoon ea letsoai ea ¼ holim'a turkey e sootho le ho tsosoa ho apara. Kenya metsi mme u hlohlelletse ho fihlela o teteaneng.
- Preheat ovine ho 400F.
- Ho bokella, arola likhapa tsa tortilla ka lijana tse 8 tse nang le oli e kang lipoleiti kapa likheo tsa kaka. E-re motho e mong le e mong a behe li-tortilla chip ka litlhapi tsa khetho ea tsona, ho kenyeletsa le ho pheha ka letsoai, tomate e entsoeng, lepelepele ea bell, jalapenos le chisi.
- Beha lijana ka ontong ebe u chesa ho fihlela chisi e qhibiliha, metsotso e 2-3. Beha lijana tsa ho baka ka holim'a poleiti ea lijo tsa motšehare kapa matloana a mocheso, ka holimo ka tranelate e bolila le salsa haeba u lakatsa, 'me u sebetse hang-hang.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Nko ea khomo e ka sebelisoa ho e-na le ho ts'epa mokelikeli ona karolong ena.
Mefuta ea Mexico, Monterey jack kapa pepere jack chisi e ka sebelisoa ho e-na le cheese ea Cheddar.
Litlhahiso tsa ho pheha le ho sebeletsa
Salsa e ka etsoa pele ho matsatsi a mabeli pele ho nako. Refrigerate ho fihlela u sebetsa ka khalase e tiileng ka thata kapa sekontiri sa ceramic.
Ho e-na le ho sebelisa lijana tse ling tsa ho baka, kopanya k'harape ena ka li-trays tse peli tsa ho baka.
Haeba e sebelisoa e le mohlokomeli ho e-na le sejo se seholo, recipe ena e sebeletsa ho fihlela ho 16.
Hlahisa: li-servings tse 8, li-intsitara tse 8 tsa pan le li-1/2 tsa senoelo salsa, tse 512 lik'hilojule