Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 380
Letlalo - 13g
Carbs - 23g
Protheine - 43g
Kakaretso ea nako metsotso e 130
Lokisetsa metsotso e 40 , Cook metsotso e 90
Litšebeletso tsa 6 (khōlo ea 3 oz, 1 sopho ea moriana)
Chicken tikka masala e qala ka likhoko tsa khōhō tse tsamaisoang ka mongobo oa yogurt. Ka tloaelo, khoho e hlahisoa ka koloing e chesang ea tandoori.
Phetolelo ea rona e tlaase ea FODMAP ea sejana sena se tummeng e hloka hore e hule nama ho fihlela e le sootho ka ntle mme e ntse e le mongobo ka hare. Sebeletsa ka lijo-thollo tse telele tse tšoeu kapa tsa raese e le 'ngoe bakeng sa phihlelo e feletseng ea lijo tsa Indian.
Lijo
- 1 tablespoon fat cumin
- 1 tablespoon paprika
- 2 di-teaspoon garam masala
- 1 teaspoon fatše pepere
- 1 teaspoon fatše turmeric
- 1/2 teaspoon fatše coriander
- 1/2 teaspoon asafetida (sheba mongolo o ka tlase)
- 1/2 teaspoon pepere e ncha e mongobo
- 1/2 teaspoon letsoai
- Lik'hilograma tse 1 1/2 tsa yogurt e sa arohaneng
- Lipole tse 2 tse fokotsehile, li hlahisitse motsoako o mocha oa ginger, o arotsoe
- 1 1/2 lik'hilograma tse se nang bonase, matsoele a khoho a se nang letlalo
- 3 tablespoons garlic-kenya oli ea mohloaare
- 1 senoelo se sliced sliced scallion meroho (botala karolo feela)
- Likotlolo tse peli tse khethiloeng fennel
- Likotlolo tse 2 tse teteaneng li peeled, khabeloa li khethiloe li-rutabaga tse ncha
- 1-28-ounce e ka senya litamati, ha ho na letsoai le kenyelletsoeng
- Likotlolo tse peli tse fokotsoang-sodium, tlaase-FODMAP ea moro
Litokisetso
- Ka sekotlolo se senyenyane, kopanya komine, paprika, garam Masala, sefate sa chile, turmeric, coriander, asafetida, pepere e ntšo le letsoai. Arola motsoako ona oa linoko ka halofo 'me u kopanye halofo le karolo ea boraro ea yogate le halofo ea ginger ea minced.
- Khaola matsoele a likhoho hore e be li-fillets kapa litlhape tse teteaneng tse mashome a mahlano, e le hore li phehe hantle tlas'a broiler. Ho sebelisa lifereko, likoti tse phunyeletsoeng ka holim'a likhoho ho ba lumella hore ba amohele tatso e ngata. Li kenye ka mokotleng o moholo oa likoti kapa sejana se teteaneng, tšela motsoako oa yogurt le linoko, tiiso le refrigerate lihora tse peli ho isa ho tse 6.
- Hoo e ka bang lihora tse 1½ pele u sebeletsa, futhumatsa sekoahelo se mane sa quartta kapa sekepe sa Dutch ho feta mocheso o mofuthu. Ha pan e ntse e futhumatsa, eketsa oli e entsoeng ka konofolo le ginger e setseng e setseng ho karolo e setseng ea motsoako oa sponge; hlohlelletsa ho fihlela sena se e-ba monate o monyane. Eketsa letlalo ho pane e chesang 'me ue lumelle ho pheha metsotso e 1 ho ea ho e 2 ho fihlela e monko o monate' me e fifala hanyenyane. Sena se bitsoa "ho halefa" linōko.
- Eketsa meroho ea scallion, tleloubu ea fennel le rutabaga 'me u hlohlelletse ho apara ka oli le linoko. Sautee meroho ho fihlela meroho ea scallion e batla, ka metsotso e 10. Haeba meroho e qala ho khomarela, tsosa ka har'a thispone ea metsi.
- Kenya tomate e nang le litlolo le moro. Khothalletsa ho etsa bonnete ba hore ha ho meroho e khomaretsoeng ka tlaase ho pan. Koahela, tlisa tlaase, ebe o fokotsa mocheso hore o lule o bososela ka hora e le 'ngoe, o susumetsa ka linako tse ling, ho fihlela rutabaga e le bonolo.
- Ha mongobo o ntse o emisa, lokisetsa mohaho oa oli o ka bang lisenthimithara tse 4 ka tlase ho mokelikeli oa metsi le ho o qeta pele.
- Beha khoho e tsamaeang ka mafura ka penti e nang le oli e nang le oli e nang le oli kapa e nang le litlolo kapa e behang. Beha khoho tlas'a broiler metsotso e 3 ho isa ho e 4, ho fihlela e qala ho soothola matheba. Tlosa pan, etsa hore likhoho tsena li be teng, 'me u phunyeletse ka lehlakoreng le leng ho fihlela khoho e phehiloe ka botlalo. Tlosa likaroloana tse nyenyane tsa khōhō ho tloha moo ho etsoang poto ha li ntse li etsoa, ho thibela ho pheha ho feta. Slice kapa cube poho e tsohiloeng haeba e lakatsa.
- Lumella mongobo hore o pholile metsotso e ka bang 10 ho fihlela o sireletsehile ho sebetsana. Sebelisa sesepa se nang le thupa ho puree le mongobo haeba u lakatsa kapa u se ise ho blender ka li-batches. Hlohlelletsa karolo eohle ea yogurt mme u futhumale hantle ha ho hlokahala. Sebeletsa khoho le mongobo holim'a raese e phehiloeng.
Mefuta e sa tšoaneng ea lijo le litšebeletso
E le hore u boloke nako, sebeletsa likaroloana tsa khōhō e tsoetsoeng ntle le slicing 'me u sebeletse moriana ntle le pureeing.
Likotlolo tse tharo le halofo tsa tomate tse ncha tse nkiloeng li ka sebelisoa ho e-na le ho sebelisa tamati e sithabetseng.
Litlhahiso tsa ho pheha le ho sebeletsa
Bakeng sa tatso e ntle, rera esale pele hore u qale ho tšela nts'onyana pele ho letsatsi leo u rerileng ho etsa lijo tsena ka lona.
Haeba u se na konofolo e kenya oli ka letsoho, kenyelletsa clove ea konofolo, e khaola likotoana, ho oli ha u halefisa linoko. Tlosa likarolo tsa konofolo pele u eketsa tamati le moro.
Peō ea 'mè e tlaase ea FODMAP ke e se nang eiee kapa konofolo. Etsa bonnete ba hore u bala li-label ka hloko pele u reka.
Asaphitheda, sefate se sebelisitsoeng ho pheha Indian, e phaella ka mokhoa o monate oa "allium" ho sejana sena.
Ka lehlohonolo, e rata ho feta ha e nkha. Leka ho alima chelete e nyenyane ho motsoalle kapa u reke hanyane hanyane ho netefatsa hore u e rata. Haeba u sa khone ho e fumana, e tlohele.
Leqhoa lena le ka qaloa hantle pele ho nako. Ka mor'a ho pheha le ho e hloekisa, refrigerate le mongobo ho fihlela nakoana pele u sebeletsa. E khutlisetsa mofuthu holim'a stovetop, ebe o sisinya ka yogurt pele o sebeletsa. U se ke ua lumella yogurt ho pheha kapa e tla koala.