Li-Tacos tsa Tlhapi Tse Phetseng Hantle ka Sauce ea Lijo Tse Monate

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

Likhalori - 470

Letlalo - 19g

Carbs - 38g

Protheine - 38g

Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 30 , Cook metsotso e 5
Litšebeletso 4 (2 tacos e 'ngoe le e' ngoe)

Li-tacos tsena tse mebala-bala tsa tlhapi ke Mexican-reschorente-e monate. Ho lata, ho e-na le ho chesa ka ho teba, litlhapi li li boloka li phetse hantle 'me li nolofatsa mokhoa ona.

Ha ho ntse ho e-na le lintho tse 'maloa (kaofela ha tsona li le tlase-FODMAP) recipe e bokana ka potlako' me nako ea ho pheha e nyenyane. Kobo ea k'habeche e khanyang le e phoroselang e ka ba kemiso ea mahlakoreng feela e le sejana se lehlakoreng bakeng sa lijo leha e le life.

Lijo

• Likotlolo tse 3 tsa khase e khubelu
• Senoelo sa ½ se sliced meroho ea scallion
• ¾ senoelo slivered radishes
• 2 tablespoons a hloekileng lero la lime
• 1 tablespoon konofolo-e entsoeng oli ea mohloaare
• 1/8 teaspoon letsoai
• ¼ teaspoon tsoekere
• ¼ senoelo sa senoelo se khethiloeng, ho ikhethela
• 2 tablespoons fat ancho chile
• 2 dipolepo tse 2 fatše
• Li-1 ¼ tsa teaspoon li tsuba paprika
• ¼ teaspoon letsoai
• 2 tablespoons a hloekileng lero la lime
• Li-soapi tse 5 tsa oli ea mohloaare, tse arohaneng
• ¼ senoelo sa mayonnaise se entsoeng ka oli ea mohloaare
• 3 tablespoons lebese la lactose kapa metsi
• 1 lik'hilograma tse lik'hilograma tse peli kapa litlhapi tse tšoeu tse hloekileng, tse sa boneng, tse se nang letlalo
• 10 li-tortilla tsa poone tse sa lomosoang tse 6

Litokisetso

1. Ho etsa hore Mexico e hlajoe
   1. Ka sekotlolo se ka hare se kopane hammoho le k'habeche, li-scallions, radishes, lero la kalaka, oli, letsoai, tsoekere le cilantro (haeba e sebelisa).
   2. Lumella ho hlasela marinate, ho hlohlelletsa nako le nako, bonyane metsotso e 15 ho isa ho e 20.
2. Ho etsa moriana oa taco o monate
   1. Ka sekotlolo se seholo, kopanya phofo ea ancho, komine, ho tsuba paprika, letsoai, lero la lalaka le 1 tablespoon hammoho le 1 teaspoon konofolo e kenya oli ebe e kopanya ho etsa pente ea spice.
   2. Fetisetsa likhabapo tse 2 tsa monate ona oa linoko ho tloha sekotlolo se seholo ho sekotlolo se senyenyane. Eketsa mayonnaise ho e nyenyane sekotlolo mme o hlohlelletsa ho fihlela boreleli.
   3. Ho hlahisa lebese ka har'a mayonnaise ho fihlela motsoako o fetoha mongobo o teteaneng empa o tšoloha, ho eketsa lebese le eketsehileng haeba ho hlokahala. Beha ka thōko.

1. Ho etsa litlhapi
   1. Khaola litlhapi ka li-¾-intshi tse peli. Kenya tlhapi ho sekotlolo se seholo ka pente ea spice ebe u hlohlelletsa ho apara. Hlakola skillet e kholo holim'a mocheso o mofuthu o phahameng. Eketsa teaspoon ea ho qetela ea oli e kenngoa ka konofolo ho skillet, e khabisa pan ho apara ka oli.
   2. Eketsa likaroloana tsa litlhapi, ho tšela lithong tse ling tsa linoko le metsi ho tloha ka sekotlolo ebe o pheha, o susumetsa ka bonolo ho fihlela litlhapi li phehoa hantle le li-flakes, metsotso e 3 ho isa ho e 5.
2. Ho lokisa li-tortilla
   1. Beha li-tortilla holim'a sekoahelo se sireletsehileng sa microwave. Sebelisa poleiti ea bobeli ea boholo bo lekanang 'me u e behe ka holim'a tortilla ho etsa sekwahelo. Likhohlopo tsa microwave tse phahameng ho fihlela li chesa, li le bonolo, li bile li le bonolo, metsotso e 1 ho isa ho e 1 ½.

Taco e 'ngoe le e' ngoe e nang le litlhapi tse 3 kapa tse 4 tsa tlhapi le 1/3 senoelo sa Melao ea Mexico; roala le Sauce ea Taco e monate. Sebeletsa ka li-napkins tse ngata.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Haeba u rata mocheso o mongata, eketsa 1/4 ho 1/2 teaspoon pepere ea cayenne ho peista ea spice pele u eketsa oli le lero la lime.

Nako ea ho boloka nako: sebelisa k'haseche e khabisitsoeng pele ho mohope kapa karolo ea li-coleslaw ho tloha sehlahisoa sa lihlahisoa tsa lipapatso.

Sebelisa tortilla ea poone ea crunchy kapa tostada shells haeba li-tortilla tse ratoang, kapa tse futhumetseng tse nang le li-griddle tse tlotsitsoeng.

Litlhahiso tsa ho pheha le ho sebeletsa

Kakaretso ena e nka tšebeliso ea phofo ea ancho chile e bonolo. Haeba hao e chesa haholo, fokotsa chelete e le hore u finyelle boemo ba hau bo futhumatsang.

Likhopi li ka etsoa lihora tse 'maloa esale pele' me li tšoaretsoe ka thata ka sehatsetsing.