Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 335
Letlalo - 13g
Carbs - 32g
Protheine - 24g
Kakaretso ea metsotso e 45
Lokisetsa metsotso e 15 , Cook metsotso e 30
Litšebeletso tse 8 (linoelo tse 1 ½ ka seng)
Motho e mong le e mong ea phehang o na le khetho ea tlhapi eo a e ratang. Sena se hopotsa batho bao hangata ba sebeletsang matlo a liaparo tsa New England , ba nang le metheo e tiileng ho e-na le lebese feela. Ho e-na le phofo e le motenya, phetolelo ena e sebelisa li-flakes tsa litapole e le hore li fihle ka mokhoa o monate, ka ntle le tranelate kapa ntle le tranelate. Li-cream tse nang le lactose e nyenyane haholo, kahoo ha ho hlokahale hore u batle phetolelo e sa sebeliseng lactose bakeng sa chelete e nyane ho ena ea risepe, ho e boloka e le tlase ho FODMAPs.
Lijo
- 1 tablespoon botoro
- Li-ounces tse 3 li tšoaelitsoe ka Bacon ea Canada, e khaotsoe hantle
- ½ e nang le senoelo sa celeriac e nkiloeng
- 1 sephara parsnip
- ½ senoelo se nang le bulb ea fennel e khethiloeng
- 1 senoelo se sa phehoang litapole flakes
- 1 senoelo sa senoelo sa metsi kapa metsi
- 1 senoelo sa metsi
- Likotlolo tse hlano tsa lebese le feletseng lebese
- 1 ¼ lik'hilograma litapole bo bofubelu le letlalo, khaola lik'hilograma tse mashome a mabeli
- 6 li-scallions, karolo e tala feela, tse tšesaane, tse arotsoe
- 1 teaspoon e omisitsoeng thyme makhasi
- 1 leaf leaf
- 1 teaspoon letsoai
- ½ teaspoon pepere e ncha e mongobo
- Palo ea lik'hilograma tse 1½ kapa litlhapi tse ling tse tšoeu tse tšoeu, li khaoletsoe ka li-chunks tse 1/2-inch
- Senoelo sa lik'hilograma tse boima (khetho)
Litokisetso
- Ka ontong e kholo ea Dache kapa polase ea bohareng-mocheso o phahameng, qhibilihisa botoro. Eketsa Bacon ea Canada, motso oa celery, parsnip le fennel; hlohlelletsa nako le nako ho fihlela meroho e soothoa hanyenyane, metsotso e 4 ho ea ho e 5. Eketsa li-flakes tsa litapole, lero la clam le metsi 'me u hlohlelletse ho fihlela litapole tse nang le litapole li qhala ka metsotso e le' ngoe.
- Hlohlelletsa lebese, litapole, ¾ tsa meroho ea scallion, thyme, bay leaf, letsoai le pepere. Tlisetsa pitsa e omisitsoeng tlase (u se ke ua pheha) 'me u phehe ho fihlela litapole li se li fetile metsotso e 12 feela. Khothalletsa nako le nako ho thibela meroho ho khomarela tlase pitsa.
- Eketsa litlhapi mme u bososela ho fihlela litlhapi li e-ba makhooa le li-flakes habonolo, metsotso e 5 ho isa ho e 8. Kenya krime le li-scallions tse setseng; qeta metsotso e 1 Tlosa lekhasi la bay ho tloha moro pele o sebeletsa.
Liphetoho le Litšebeletso
Kenya sebaka sa tlhapi le litlhapi tse tšoeu tse bonolo tse kang tilapia, haddock, kapa flounder.
Ho fetola li-bacon tsa Canada ka li-ounces tse 3 tsa hlahisa lihlahisoa tsa bacon (hoo e batlang e le likotoana tse 3). Tabeng ena, siea botoro le sauté bacon pele u eketsa meroho, ho fihlela mafura a hlahisa metsotso e ka bang 1. Ebe u eketsa meroho e khethiloeng 'me u tsoele pele ka risepe.
Etsa likhaseli tse nang le likotoana tse mashome a mabeli tse mashome a mabeli a lekiloeng, u li kenye hammoho le meroho.
Litlhahiso tsa ho pheha le ho sebeletsa
Celeriac e boetse e tsejoa e le motso oa celery, haeba ho ka thoe ke ka lebenkeleng.
Ha u reka li-flakes tsa litapole, bala lengolo leo ka hloko ho qoba sehlahisoa se nang le konofolo kapa eiee, e leng tse phahameng ho FODMAPs.