Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 452
Letlalo - 26g
Carbs - 23g
Protheine - 32g
Kakaretso ea metsotso e 60
Lokisetsa metsotso e 30 , Cook metsotso e 30
Litšebeletso 6 (2 tostadas ka mong)
Kakaretso ena e fokolang ea FODMAP e sebelisa mokhoa oa poaching ea likhoho, ho e boloka e le lerootho le e bonolo. Joale khoho e phatlolohileng e apara hantle ka lero la lime le oli ea mohloaare, 'me e ntse e ntlafatsoa ke litlolo tse monate le tse fokolang tsa bo-coleslaw. Tostadas e sebeletsoa joaloka sandwich ea sefahleho 'me e jeoa ka letsoho. E ka ba ntho e nyonyehang, kahoo e ba sebeletse ka li-napkins tse ngata.
Lijo
- Boima ba lik'hilograma tse 1½, sefuba sa khoho se se nang letlalo
- 1 leaf leaf
- Dipole tse 6 tse hloekileng lero la lime, tse arotsoeng (2 limes)
- 1 tablespoon ground ancho chile
- ½ teaspoon letsoai, e arotsoe
- ½ teaspoon pepere e ncha e mongobo
- 1 tablespoon oli ea mohloaare
- 1/3 senoelo sa cilantro e khethiloeng
- Likopi tse 2 tse shredded k'habeche
- 1/3 senoelo slivered radishes
- 1/3 senoelo se nang le lihoete
- ½ letadipo la teaspoon fatard
- ¼ teaspoon letsoai
- 3 ½ tablespoons mayonnaise
- 1 thispone tšoeu veine
- 1 teaspoon tsoekere
- 12 poone ea tostada shells
- Likopi tse 1 ½ tse khabileng tsa Cheddar tse hahiloeng ka habanero
- 1/3 senoelo sa cilantro e khethiloeng
- 1 lime, khaola ka wedges
Litokisetso
Khoho e chesitsoeng
- Haeba lipotlo tsa kana li le khōlō haholo, li khaola ka halofo e le hore karolo e 'ngoe le e' ngoe e na le li-ounces tse 4.
- Beha khoho ka tlas'a sekoahelo sa sepakapaka kapa seholong sa Dutch. Eketsa metsi a lekaneng ho koahela khoho le ho qeta nako ea metsi ka lekhasi la bay, halofo ea lero la lime, chile ea lefatse, ¼ teaspoon ea letsoai, le pepere.
- Koahela pitsa mme u tlise metsi ho khantša habonolo ka mocheso o mofuthu; u se ke ua lumella hore e phehe. Fokotsa mocheso ho tlase le ho omisa, ho koaheloa, ho fihlela karolo e boima ka ho fetisisa ea lesele la kana e phehoa, metsotso e ka bang 20.
- Tlosa khōhō 'me ue lumelle ho pholile metsotso e seng mekae, ebe u e qeta ka liforomo tse peli.
- Ka sekotlolo se bohareng, kopa khoho e hulang ka litepisi tse tharo tsa lero la lime, oli ea mohloaare, cilantro le letsoai la leoatle. Khothalletsa ho kopanya; beha ka thōko.
Coleslaw
- Ka sekotlolo se sehareng, kopanya k'habeche, radishes, lihoete, mosetareta, letsoai, mayonnaise, asene le tsoekere. Khothalletsa ho kopanya. Koahela le refrigerate ho fihlela u sebeletsa. Mohato ona o ka etsoa pele.
Tostadas
- Bokana hostadstad tafoleng, lijong tsa lijo tsa mantsiboea. Feta khoho e chesitsoeng, coleslaw, chisi le cilantro ho bokella likhetla tsa tostada, 'me u khabise ka ho penya kalaka.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Haeba u itokiselitse ho kopa likhetla tse seng kae u ka li iketsetsa. Khetho ena eu lumella hore u lokise likhetla u sebelisa oli ea mohloaare e nang le pelo.
Preheat oven ho 400F. Brush tortilla ea lijo-thollo tse 6 tsa lisenthimithara tse nang le oli mahlakore ka bobeli mme u fafatsoe ka letsoai. Li behe lipampiring tse peli tsa ho baka.
Boha ka metsotso e ka bang 10, u ba fetele ka mor'a metsotso e 5. Tostadas e etsoa ha e nyenyane, e sootho, ebile e senyehile metseng.
Ho etsa sena kempe ea mahala ea gluten, ea ho reka ea gluten-free tollas kapa tortilla shells.
Mokotla ona o tla ntse a latsoa haholo letsatsing le hlahlamang, kahoo u se ke ua tsilatsila ho kopanya karolo eo ea recipe e le hore u sebelise meroho ea hau e ncha.
Litlhahiso tsa ho pheha le ho sebeletsa
Ho fokotsa khōhō ka mocheso o tlaase ho boloka e le bonolo. Haeba e tla ba thata haeba u lumella metsi ho pheha.