Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 67
Letlalo - 6g
Carbs - 4g
Protheine - 1g
Kakaretso Nako ea 30 metsotso
Lokisetsa 30 metsotso , Cook 0 mets
Litšebeletso tsa 5 (1/4 senoelo se seng le se seng)
Li-chiles tse ncha tse tala le litlama tse tala li khetholla Thai curries tse tsoang meleng e khubelu, e mosehla le e meng. Seo se etsa hore curry e be motsoako o motle haholo bakeng sa lijo tse fokolang tsa FODMAP kaha litlolo tsena tse ncha tse ntle (hammoho le linoko tse ncha) li ka tsamaisa letsatsi ka ho ba sieo ha garlic le shallots.
Phetolelo ena e sa thabiseng ea Amerika e sebelisa makhasi le limela ho e-na le motsoako oa coriander, le meroho ea scallion le lime zest ho e-na le makhasi a lime. Re sebelisitse oli e entsoeng ka garlic hammoho le mongobo o eketsehileng, ka hona, lekhalo le ka ba le fatše ho e-na le seretse le pestle. Ho risepe leha e le efe e bitsang letlalo la green curry, kenya sebaka sena se fokolang-FODMAP bakeng sa pente e entsoeng kapa e entsoeng ka lebotlolo.
Lijo
- ½ teaspoon peo ea komine
- 1½ teaspoon coriander peo
- 5 peppercorns e ntšo
- 1 lemon lemongrass
- 2 tablespoons tlhapi ea sauce
- 2 tablespoons garlic-kenya oli ea mohloaare
- Likhabapo tse 2 tse hloekileng lime zest (ho tloha ho 1 kalaka)
- 1 makhasi a lihlopha le li-stems (li-ounces tse 5, tse ka bang 30)
- 1 pepere e ncha ea Serrano, peo kapa likokoanyana tse 5 tse nyenyane tsa Thai
- 1 isipuni e koahetsoeng, e hlahisitse motsoako o mocha oa ginger
- 1 senoelo se sliced salmed scallion meroho
Litokisetso
- Ka skillet e boima ka holim'a mocheso o mofuthu, tlosa peō ea cumin le coriander ho fihlela e e-ba monko o nkhang hamonate 'me e be e nyenyane metsotso e 3 ho ea ho e 4. Ha ho pholile, khaola lipeo le li-peppercorns.
- Tloha qetellong ea lehlaka la Lemongrass. Tlosa makhasi a ka ntle, a tala, ho senola motheo oa mosehla. Ha u qala qetellong, khaola lemongrass hore e be likhahla tse tšesaane, u emise halofo ea lehlakoreng kapa ha mokokotlo o bonahala o felile.
- Eketsa motsoako oa seno, lemongrass, sauce ea tlhapi, le oli ho sekotlolo sa blender kapa processor ea lijo. Ka mor'a moo, eketsa lime zest, cilantro, pepere ea chile, motsoako oa ginger, le meroho ea scallion. Ts'ebetso ho fihlela pente e thehoa, ho sebelisoa tamper ha ho hlokahale ho sutumella lijo tse lebisang mahlakoreng a blender. Sebelisa kapa u qhane ka potlako.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Limmine ea fatše le peo ea coriander e fatše e ka nkeloa sebaka ho e-na le ho chesa le ho sila lipeo tsa hau.
Litlhahiso tsa ho pheha le ho sebeletsa
Litebelisoa tse hlahisitsoeng ka letsoho li ka ba fatše ka mokelikeli oa motlakase kapa grinder ea kofi, seretse le pestle, sesebelisoa sa lijo kapa sefate sa pepere se nang le letsoho.
Tlhahiso e le 'ngoe ea pente ena e hlahisitsoeng ka 14.5-ounce e ka khonang ka tranelate ea kokonate e tla qeta pili ea khoho le likhabe tse' maloa tsa meroho. Hobane ha ho joalo ka ho tsepamisa mohopolo oa khoebo, re khothaletsa hore u sebelise ka makhetlo a mabeli ho feta moo ho ka thoeng ho lipepepe.
Lintho li hlahisitsoe hantle ka har'a linkhoana tse nyenyane. Kapa, arola lekhalo la curry ka leqhoa le leqhoa, tlosa li-cubes tse nang le serame, 'me u li boloke ka lehare ka sekotlolo se sirelelitsoeng.