Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 465
Letlalo - 25g
Carbs - 34g
Protheine - 27g
Kakaretso Nako ea metsotso e 70
Lokisetsa metsotso e 25 , Cook metsotso e 45
Litšebeletso tsa 8 (linoelo tse 1 ¼ ka 'ngoe)
Sero sena se monate se paka hore ha ho hlokahale hore u tsamaee ntle le lijana tseo u li ratang ka lijo tse fokolang tsa FODMAP. Sena ha se letho empa se monate; ha ho haelloa ke letho.
Lentile tse entsoeng ka makoti ka makoti ke lihlopha tsa linaleli mona hobane li fokotsehile ho FODMAPs ho feta lentile tseo u li phehang ho tloha qalong hobane tse ling tsa FODMAP li tla fetela metsing a ho noa 'me li ka tlosoa.
Lijo
- 1 tablespoon konofolo-e entsoeng oli ea mohloaare
- ½ pepere e khubelu e tšebelitsoeng e khubelu, e entsoeng, e hlajoe
- Khomo ea nama ea likhomo tse nang le lik'hilograma tse sekete
- Senoelo sa ½ se sliced meroho ea scallion
- Khabapo ea 1 le lipopoana tse 2 tsa ancho chile
- 2 ½ di-teaspoon fatše
- ½ teaspoon e omisitsoeng oregano
- ¾ teaspoon letsoai
- ¼ teaspoon pepere e mongobo o mofubelu
- 1 14.5-ounce e ka hlahisa tamati, e sa thijoe
- Tablespoons tse 2 tsa tamati
- Li-ounces tse 7 li tšeloa lentils tse entsoeng ka makotikoti (lihlahisoa tse tsoang ka 15-ounce li ka khona)
- ¼ senoelo sa metsi
- ½ senoelo sa lactose se nang le tranelate e bolila (e khabisang)
- 6 li-radishes tse nyenyane tse hloekileng, tse teteaneng (ho ikhethela ho khabisa)
- 1 senoelo se sesebelisoa se koalehileng
- ½ senoelo se hlokometse phofo ea lebese
- 3 tablespoons sate tapioca starch
- 2 tablespoons tsoekere
- Di-teaspoon tse 2 tse bakang phofo
- ¼ teaspoon letsoai
- 1he e kholo
- ¾ kofi ea lactose e sa tsoaneng lebese
- ¼ senoelo sa oli ea canola
- 1 senoelo sa Cheddar se khabisitsoeng
Litokisetso
- Preheat oven ho 350F.
- Ka lekhetlo le leng le le leng (sk-12 cm) skillet, o chesa oli e entsoeng ka konofolo ka mocheso o phahameng. Eketsa pelepele ea bello 'me u phalle ho fihlela u nolofalitsoe, metsotso e 3. Hlatsoa pelepele ho lehlakore la pan 'me u kenyele nama ea nama. Phofshoana e halikiloeng, e fokolang le e tsosang ho fihlela e soeufala mme e se e se pinki, hoo e ka bang metsotso e 4. Kopanya nama e nang le pelepele e khubelu 'me u tsose ka har'a li-scallions, li-chiles tsa fatše, komine, oregano, letsoai le pepere.
- Eketsa litamati le lero la tsona, lero la langa le le lej, lentile le metsi, 'me u tsohle pele ho fihlela lero la tomate le qhibiliha. Fokotsa mocheso le ho omisa metsotso e 15. Haeba u ke ke ua apeha poone ea lijo-thollo ka skillet, ka hloko u fetisetsa ho sejana sa ho baka bakeng sa 2 ½.
- Ha lehlabula le ntse le emisa, ka sekotlolo sa seaplane se kopanya cornmeal, phofo ea sorghum, starch ea tapioca, tsoekere, phofo e bakang le letsoai. Eketsa lehe, lebese, le oli litsing tse omeletseng ebe o kopanya ho fihlela o boreleli. Hlohlelletsa cheese ea cheddar. Batter e lokela ho ba e teteaneng empa e hlephiloe 'me e se e ka khoneha. Haeba e le e teteaneng haholoanyane, eketsa lebese le eketsehileng ka hare ho 1 tablespoons ka nako. Li-dollops tse nang le li-spoon tsa ho otla soly ka holim'a khase le ho hasana ka morao ea khaba hoo e batlang e le likarolong, ho siea moeli o monyenyane; batter e tla ata ha e pheha.
- Bela ho fihlela poone ea lijo-thollo e le putsoa e le khauta 'me motsoako oa meno o tsoa o hloekile ha o kenngoa bohareng, metsotso e 18-25. Tlosa skillet ho tloha ka ontong; u se ke ua lebala, sephethephethe se tla chesa! Lumella hore sejana se phomole metsotso e 5, ebe u khaola ka li-wedges tse 8; sebeletsa ka dollop ea tranelate e nang le lactose e bolila le radish e sliced.
Liphetoho le Litšebeletso
Ground Turkey e ka sebelisoa ho fapana le nama ea nama.
Ka potlako? Etsa sekhahla sa lijo-thollo ebe u thabela oli ea hao ka raese, quinoa, tortilla ea poone kapa tortilla chips.
Litlhahiso tsa ho pheha le ho sebeletsa
O tla hloka skillet e kholo ea 11-12-cm-skillet ho nka sesupa sena ho tloha stovetop ho ea ka ontong.
Haeba u se na eona, e ka etsoa ka skillet mme e fetisetsoa sejana sa 2 ho isa ho tse 2 ½ ho baka bakeng.
Mofuta oa poone o sebelisitsoeng o ama bothata le nako ea ho pheha ea diresepe. Ke khopolo e ntle ho sebelisa mofuta o tobileng oa poone eo recipe e batlang. Ka mohlala, risepe ena e hloka hore ho be le lijo-thollo tse bohareng. Haeba u sebelisa poone ea lejoe la lejoe, e nang le li-particle tse khōloanyane, u ka lebella hore nako e telele ea ho pheha e tla hlokahala.
Hlokomela hore tapioca starch le phofo ea tapioca ke lintho tse tšoanang.