Li-Baked Chips tsa Giten le Guacamole Dip

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 183

Letlalo - 12g

Carbs - 18g

Protheine - 4g

Kakaretso Nako ea 30 metsotso
Lokisetsa metsotso e 20 , Cook metsotso e 10
Litšebeletso tse 4 ( lik'hipi 4 + 1/2 ka khase e le 'ngoe)

Litlhapi tsa tortilla tsa metsi li phahame ka gluten le tlase limatlafatsi. Etsa li-chips ka lijo-thollo tse feletseng ho li-tortilla tsa poone. Likopi tsa ho baka ka ontong ka oli e khanyang li etsa hore e be tse ngata empa e ntse e le tlaase ho mafura ho feta likopi tse halikiloeng.

Peo ea avocado e phetseng hantle e oetsoeng ka yogurt e nang le protheine e kholo ea Greek le tse ling tse 'maloa tse hlahisang tatso e bonolo li etsa hore e be e phetseng hantle.

Lijo

• 4 (6-inch) tortilla ea poone
• Di-teaspoon tse 2 tsa oli ea canola
• ¾ teaspoon letsoai la kosher
• 2 li-avocado tse kholo
• 1/4 senoelo setsi sa non yog yogurt
• 1/2 lime, juiced
• Hot sauce (ka ho ikhethela)

Litokisetso

1. Preheat oven ho 400F.
2. Etsa li-tortilla mme u sebelise better ea pizza kapa thipa e kholo, khaola likotleng tse 'nè.
3. Lokisetsa likotoana tsa li-tortilla ka lehlakoreng le leng holim'a pampiri e kholo ea ho baka e nang le pampiri ea letlalo.
4. Letlapa la tortilla le oli ea canola le nako le teaspoon ea ½ letsoai.
5. Fetisetsa holimo mme u chese metsotso e 10 kapa ho fihlela metse e qala ho fetola e sootho ea khauta.
6. Tlosa ho tloha letsong 'me u behelle ka thōko ho pholile metsotso e 10.

1. Ha likopi li ntse li pheha, etsa hore e kene. Khaola li-avocate halofo, tlosa sekoti, u ntše nama, ebe u kenya sekotlolo se seholo.
2. Eketsa yogurt ea Segerike, lero la lalaka, sesupa sa 1/4 sa letsoai le sesebelisoa se sengata sa sauce e chesang, haeba u sebelisa.
3. Sebelisa masher kapa lipate tsa masera, qeta lisebelisoa ho fihlela o tsoakane empa o ntse o kopane hantle.
4. Sebeletsa li-guacamole tse sa tsoa hlajoa ka lipopi tse chesitsoeng.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Kenya litlolo tse ling tse kang khase e nang le minced, tamati e entsoeng ka letsoai, eiee e khubelu, cilantro e khethiloeng, kapa pepere ea jalapeno e hahiloeng hantle. Ba ke ke ba fetola khalori palo e ngata haholo, empa ba tla eketsa lithane tsa tatso.

Leka ho sebelisa oli ea li-avocado ho e-na le canola, e na le thepa e tšoanang 'me e babatseha ho baka ka mocheso o phahameng.

Litlhahiso tsa ho pheha le ho sebeletsa

Ho bolela haeba avocado e butsoitse e lokela ho ba e tiileng, e khanyang, ebe e fana ka hanyane ha e hatelloa ka bonolo. E le ho potlakisa ho noa, li-avocado tsa polokelo ka mokotleng oa pampiri o nang le apole-khase ea ethylene ka tlhaho e lokolloa ka apole e tla thusa ho potlakisa ts'ebetso ea ho butsosa.