Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 410
Letlalo - 19g
Carbs - 26g
Protheine - 36g
Kakaretso Nako ea 50 metsotso
Lokisetsa metsotso e 30 , Cook metsotso e 20
Litšebeletso 4
Tsela e bonolo ea ho tlosa litlhapi ke mokhoa o bonolo oa ho thibela litlhapi. E entsoe ka oli ea mohloaare, joaloka ea rona, pan-blackening ke mokhoa o phetseng o phetseng hantle ho feta ho cheka-hare ebile o ka sebelisoa le mofuta ofe kapa ofe oa tlhapi ea tlhapi.
Litlhapi tse entsoeng ka letsoho li kopantsoe mona ka likhase tsa li-habanero tse monate le limela tse ncha ho pholisa lintho hanyane. Limela tsa mokopu le li-avocado li kenyelelitsoe lijong tse fokolang tsa FODMAP ha li sebelisoa e le mekhabiso ho e-na le lijo tse kholo. E monate!
Lijo
- 1 teaspoon e tsuba paprika
- 1 teaspoon fatše kutu
- 1/2 teaspoon fat ancho chile
- 1/4 teaspoon mobu oa mosetareta
- 1/4 teaspoon pepere e ncha e mongobo
- 1/8 teaspoon fatše mobung oa cayenne
- 1/8 teaspoon letsoai
- 1 pod cod kapa tlhapi e 'ngoe e tšoeu e tšoeu (lihlopha tse' nè tsa ounce)
- Likotlolo tse peli tsa 1/4 tse fokotsitsoeng-sodium, tlaase ea FODMAP ea moro (ha ho na garlic kapa eiee)
- 1/2 senoelo se seng sa polokelo ea lijo-thollo
- 1/2 senoelo sa habanero cheddar cheese se arotsoeng
- 2 tablespoons garlic-kenya oli ea mohloaare
- Likopi tse 4 tse nyenyane tse lesotsoeng Lettuce la Romaine
- Likotlolo tse 1 1/2 tsa tomate tse hloekileng
- 1/4 senoelo se tšetsoe ka likhahla scallion meroho (karolo e tala feela)
- 1/2 li-avocado e bohareng, e khethiloe
- 3 tablespoons mokopu dipeo
- Dipole tse 3 tse khethiloeng
- 1 lime, ka wedges
Litokisetso
- Ka sekotlolo se senyenyane, kopana le paprika, komine, sefate sa fatše, mosetareta oa mobu, pepere e ntšo, pepere ea cayenne le letsoai.
- Fafatsa motsoako oa lipoho mahlakoreng ka bobeli a sefate se seng le se seng sa tlhapi. Abela molekane o mong le o mong ho lehlakoreng la sengoathoana ka seng.
- Ka sekotlolo sa seaplane, hlohlelletsa hammoho moro le meroho; koahela pitsa. Ho feta mocheso o mofuthu, tlisa grits ho pheha. Fokotsa mocheso ho boloka ho omisa le ho pheha grits, ho susumetsa ka linako tse ling, ho fihlela ba teteaneng le ba bonolo ka metsotso e 20. Tlosa pitsa ho tloha mocheso, eketsa halofo ea habanero cheddar, 'me u tsoele pele ho fihlela cheese e qhibiliha.
- Ha li-grits li ntse li pheha, ka tšepe e khōlō e entsoeng ka lehlakoreng kapa sesebelisoa sa tšepe, e futhumatsa oli e kenngoeng ka konofolo ho feta mocheso o phahameng. Hang ha oli e kenang ka pan e chesa ka ho lekaneng bakeng sa ho siea lerotholi la metsi, eketsa litlhoko tsa tlhapi. Pheha metsotso e 3 ho ea ho e 4, ho fihlela mongobo o mosesaane o le lerootho mme opaque, joale flip le ho pheha metsotso e meng e 3 ho ea ho e 4. Hlahloba karolo e 'ngoe le e' ngoe sebakeng sa eona se tebileng ho netefatsa hore e felile. Litlhapi tse phehiloeng ke 'mala o mosoeu o tšoeu le li-flakes ka ho lekaneng. Bakeng sa liphello tse ntle, sebaka sohle sa sefahleho se seng le se seng se lokela ho kopana le pan, e le hore u ka lakatsa ho pheha litlhapi ka lihlopha tse peli.
- Nthong e 'ngoe le e' ngoe ea likotlolo tse 4, beha sekoahelo sa chisi se lehlakoreng le leng. Ka lehlakoreng le leng, lokisetsa lettuce le tamati. Ka holim'a meroho le tlhapi e phehiloeng. Ho khabisa, fafatsa sekotlolo se seng le se seng ka 1/4 ea habanero cheddar, li-scallions, avocado, peo ea mokopu le cilantro. Sebeletsa ka li-wedges tsa kalaka.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Ntle le cod, li-fillets tse nyenyane tsa tilapia, haddock, catfish, kapa sole li ka sebelisoa bakeng sa risepe ena.
Haeba u sa hlokomele lijo tsa lijo tse nkhang hamonate, cheddar cheese e kenyelletsoeng bakeng sa habanero cheddar.
Bakeng sa sejana se se nang lebese, tlohela chisi. Ho e-na le hoo, hlahisa 1/8 teaspoon e patisitsoeng e khubelu ea pepere e kenang ka har'a li-grits, kapa ho feta ho latsoa.
Litlhahiso tsa ho pheha le ho sebeletsa
Reka litlhapi tse ncha kapa "tse fetileng ka serame" letsatsing leo u rerileng ho le sebelisa. Haeba u sebelisa lihlopha tsa tlhapi tse nang le serame, u li tlose ka lehare ka bosiu 'me u li lumelle hore li qhibilihe ka sehatsetsing ho fihlela nako ea ho pheha.
Li-grits li ka 'na tsa nka nako e fokolang ho pheha, ho itšetlehile ka hore na li halefile hakae. Khetha nako ea ho pheha e hlahisoang ka liphutheloana tsa lihlahisoa, haeba li fumaneha.
K'hape ena e hlahisa litšebeletso tse 4, e 'ngoe le e' ngoe e fana ka litlhapi tse 3 tsa tlhapi, litebelisoa tsa senoelo sa 1/2 le litebelisoa tse 1/4 tsa salate.