Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 178
Letlalo - 9g
Carbs - 9g
Protheine - 16g
Kakaretso Nako ea 22 metsotso
Lokisetsa metsotso e 10 , Cook metsotso e 12
Litšebeletso tsa 6 (2 kebabs ka 'ngoe)
Likolobe le liapole ke motsoako oa khale, empa liapole li phahame ho FODMAPs. Phetoho ena ea botsoalle ea IBS e sebelisa morara ho e-na le liapole ho alima monate, bakeng sa sejo se ka sehloohong se monate le se monate. Kebabs e ka bokelloa pele ho nako le sehatsetsing ho fihlela nako ea lijo-thollo e le bonolo.
Lijo
- 1 teaspoon fatše kutu
- 1 teaspoon fatše fenugreek peo
- ¼ teaspoon fatše allspice
- ¼ ea teaspoon fatše karamu
- ¼ teaspoon letsoai
- ¼ teaspoon pepere e mongobo o mofubelu
- 1 lik'hilograma ea kolobe ea loha chop
- Senoelo sa likotoana tse mashome a mane (makhasi a maholo a mabeli)
- 24 lipepa tse khōlō tsa globe tse khubelu
Litokisetso
- Soak tse leshome le metso e 'meli tsa skewers tsa lehong metsing bonyane metsotso e 20, ho thibela patsi hore e chese holim'a grill.
- Ka sekotlolo se senyenyane, kopanya komine, fenugreek, allspice, cardamom, letsoai le pepere ebe u beha ka thōko.
- Khaola nama ea kolobe ka lik'hilograma tse 3/4-cm. Fafatsa motsoako oa lipeo holim'a lik'hilograma tsa nama ea kolobe ebe u hlohlelletsa ho fihlela o koahetsoe hantle.
- Qala mongolo o mong le o mong ka ho tsamaisa cube ea nama ea kolobe holim'a skewer. Koahela lekhasi la basil ho potoloha morara le khoele holim'a skewer e le hore lekhasi le hlajoe libakeng tse peli mme le qabeletsoe sebakeng. Tsoela pele ho fetisa, ho fapanyetsana le lik'hilograma tsa nama ea kolobe, ho fihlela e mong le e mong a e-na le likarolo tse tharo tsa nama ea kolobe le morara o pota-potiloeng ka basil, ho ba hlokolosi ho siea likheo. Tlohela kamoreng ea lipheletsong tsa skewer ho sebetsana le Kebabs.
- Preheat grill grill (kapa, haeba u sebelisa mashala, lumella mashala hore a chese ho fihlela a koahetsoe ke molora o mosesaane oa molora). Grill ka metsotso e 10 ho isa ho e 12, ho etela ka linako tse ling ho fihlela nama ea kolobe e le pinki feela bohareng, kapa ka mokhoa oa hau oa ho fana.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Lipepa tsa lefats'e le khubelu li sebetsa ka ho fetisisa ts'ebetsong ena, kaha boholo ba tsona le letlalo le tiileng li tla ba thusa hore ba phele ho ja lijo ntle le ho oela skewer, empa morara o mong o ka boela oa sebelisoa.
Kebabs e ka boela ea hloekisoa. Beha mohaho o nang le oli ka hoo e ka bang lisenthimithara tse 3 ka tlase ho motlakase o ka holimo ho ontong ea hau ' Tlanya lekhaka la ho baka le aluminium foil 'me le ala li-kebabs ka holim'a foil. Ho roala, ho shebella haufi le ho khutlela makhetlo a 'maloa, ho fihlela nama ea kolobe e fihlile boemong bo batlang ba donity. Morara o ka 'na oa qala ho oela libakeng tse ling' me o tla nolofalletsa.
Litlhahiso tsa ho pheha le ho sebeletsa
Ho omella makhasi a basil ka mor'a ho a hlatsoa, ho e tšela ka lithaole tsa pampiri kapa ho e tšela ka setala ka salate.
Sebeletsa li-kebabs tsena ka boeona e le li-appetizer kapa meroho ka salate. Kapa, u ba sebeletse ka lijo-thollo tseo u li khethang ho li etsa lijo tse monate.
Lipeo tsa Fenugreek ha li atisa ho kopana le ho pheha Bophirimela 'me ho ka' na ha e-ba thata ho fumana ka ntle ho mabenkele a khethehileng. Haeba u ka fumana matsoho ho ba bang, mohlomong ba tla ba ba phethehileng, 'me u tla tlameha ho u sila.
U ka 'na ua batla ho li hlatsoa pele, ka skillet e omeletseng, bakeng sa tatso e itseng. Haeba u sa khone ho li shebella, u se ke ua tšoenyeha; ena risepe e tla ba ntle ntle le bona, hape.