Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 134
Letlalo - 12g
Carbs - 6g
Protheine - 2g
Kakaretso Nako ea 30 metsotso
Lokisetsa metsotso e 20 , Cook metsotso e 10
Litšebeletso tse 8 (2 1/2 T ka 'ngoe)
Phetolelo ena e fokolang ea FODMAP, e bitsoang muhammara, e entsoe ka oli e entsoeng ka konofolo e entsoeng ka majoe ho ntša monate oa litlolo ha o ntse o boloka li-FODMAP bonyane. Ts'ebetso ena e rarahaneng e ntle haholo ka li- crackers kapa litlhapi tse fokolang-FODMAP; e rata ho hlolla ha sandwich e ntse e jala, e kenngoa ka omelets, kapa e akhotsoa ka pasta. Ha e le hantle, ha ho libaka tse ngata haholo moo tatso ea eona e sa khanya.
Lijo
- 2 ounces halofo ea halt
- 3 cloves e kholo e hloekileng konofolo, khaola likotoana
- 1/4 senoelo le teaspoon e 1 ea oli ea mohloaare
- 1 e kholo ea pepere e khubelu (e ka bang li-ounces tse 5)
- Senoelo sa ½ se sliced meroho ea scallion
- 1 teaspoon fatše kutu
- ½ teaspoon e tsuba paprika
- ½ teaspoon e phofshoa e khubelu ea pepere
- ¼ teaspoon letsoai
- Tablespoons tse 2 tsa asene
- ½ teaspoon tsoekere
- ¼ senoelo se fokotsoang ka tlaase-e leng bohobe ba FODMAP
Litokisetso
- Preheat oven ho 350F. Beha walnuts ka pampiri ea ho baka. Toast ho fihlela ba fifala hanyenyane, hoo e ka bang metsotso e 10, susumetsang hang kapa habeli. Tlosa mocheso 'me u behelle ka thōko.
- Ha linate li ntse li e-na le toasting, ka skillet e nyenyane kopanya konofolo le oli ka mocheso o phahameng. Pheha ho fihlela li-bubble tsa oli. Fokotsa mocheso e le hore u lule u bosula ka bonolo 'me u phehe konofolo ho fihlela e qala ho fetoha mosehla, metsotso e 5 ho isa ho e 7. U se ke ua ba masoeu a sootho.
- Tlosa mocheso 'me u lule fatše metsotso e 5. Tlosa likotoana tsa konofolo ka khaba 'me u lahle konofolo. Hoo e ka bang 4 tablespoons ea konofolo e kenang oli e tla sala.
- Lijong tsa lijo kapa li-blender, kopanya pepere ea tšepe, li-scallions, komine, ho tsuba paprika, pepere e khubelu, letsoai, asene ea balsame, tsoekere, li-walnuts tse nang le toast, le garlic tse nang le oli ea mohloaare. Metsotsoana e 45 ho ea ho 60 ho etsa pente e pota-potileng, ho pata mahlakoreng le tlase ea sekotlolo ka lekhetlo le le leng kapa ka makhetlo a mabeli.
- Kenya li-breadcrumbs mme u hlohlelletse kapa u qete ho fihlela sebopeho se tšoana le pesto. Haeba motsoako o hlephileng kapa metsi, eketsa likhabapo tse 1 ho 2 tse eketsehileng tsa breadcrumbs le pulse. Motsoako o tla phalla ha o eme. Sebeletsa hang-hang, kapa u boloke ka sehatsetsing, ka thata ho koaheloa, ka matsatsi a mane.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Ho e-na le ho sebelisa setofo, linate li ka hlajoa ka marang-rang ka skillet e boima holim'a mocheso o mofuthu ho stovetop. Hlahisa linate 3 ho isa ho metsotso e 5, ho fihlela li le masoeu a khauta.
Sheba haufi-ufi, joalokaha linate li chesa habonolo.
Kenya konofolo e entsoeng ka oli e nang le oli e nang le oli ea kono e nang le ¼.
Hlatsoa ka li-walnuts tse hahiloeng le oli ea mohloaare ha ho hlokoa.
E le ho etsa hore mokhoa ona o se ke oa e-ba le gluten, sebelisa gluten-mahala, e fokolang-ea FODMAP bohobe.
Litlhahiso tsa ho pheha le ho sebeletsa
U ka sebelisa mokhoa ona ho risepe ena ho etsa hore oli e kenngoe ka konofolo e sebelisoe hape lijong tse ling.
Oli e entsoeng ka konofolo e entsoeng ka maiketsetso e lokela ho sebelisoa kapa e nahane ka matsatsi a mane ho qoba kotsi ea maloetse a bakoang ke lijo.
Ho etsa khoebo ho etsa li-breadcrumbs tse sa lefelloeng ka gluten ho ka sebelisoa haeba li se na liiee kapa konofolo. Kapa, iketsetse. Hlakola lilae tse peli tsa bohobe bo se nang metsi bo nang le gluten kapa bohobe bo bolila (e leng bo tlaase-FODMAP ka lebaka la mokhoa oa ho belisa) o kenang likotoana tse 1-inch. Beha pampiri ea ho baka ka linate. Toast ho fihlela e le putsoa ea khauta ka tlase, metsotso e 4 ho isa ho e 5. Roba likotoana le ho otloloha ho fihlela khauta ka lehlakoreng le leng, metsotso e 4 ho isa ho e 5 ho feta. E pholileng ka lehare ka metsotso e 5 le mokokotlo oa motsoako oa lijo kapa blender ho etsa crumbs. Tšollela 'me u behele ka thōko. Ha ho hlokahale hore u hloekise sekotlolo sa motlakase pakeng tsa ho etsa breadcrumbs le ho pata.