Pōli e Jetsoeng ka Letlama le Tapenade

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

Likhalori - 251

Letlalo - 12g

Carbs - 4g

Protheine - 31g

Kakaretso ea metsotso e 60
Qetella metsotso e 20 , Cook metsotso e 40
Litšebeletso 6

Sebaka sena sa Mediterranean se bululetsoeng se tlaase haholo FODMAPs, se etsang hore e be lijo tsa mantsiboea tse phethahetseng. E kopane hantle ka meroho e tsoakiloeng kapa raese. Haeba nako e lumella, tsamaisa likhoho ka nako e ka bang lihora tse mashome a mabeli le metso e mene ho ea ho eketsa ho tšeloa ha melatsoana ho eona; haeba o potlakile o ka baka kapele hang-hang.

Lijo

• 1 tablespoon oli ea mohloaare
• Khabapo e le 1 e qhibiliha thyme makhasi
• Thispone e 1 e omisitsoe rosemary
• 1 tablespoon e omisitsoeng basil
• ¼ teaspoon letsoai
• ½ teaspoon pepere e ncha e mongobo
• 2 lik'hilograma tse boneless, matsoele a se nang letlalo
• Lifate tsa mohloaare tse tala tse leshome tse hlano
• Li-olives tsa kalamata tse 15, li pakiloe
• Senoelo sa lik'hilograma, se tšolloa pelepele se pholiloeng
• Sefahleho se le seng sa anchovy se kentsoe ka har'a oli, se tšolotsoe
• 1 tablespoon capers
• 1 tablespoon oli ea mohloaare

Litokisetso

Herb Chicken

1. Etsa setlolo ka ho kopanya oli ea mohloaare le thyme, rosemary, basil, letsoai le pepere. Tlosa motsoako ona mahlakoreng 'ohle a matsoele a likhoho ebe u beha khoho ka sejana sa ho baka. Koahela sejana ebe o lumella khōhō hore e tsamaee ka lihora tse 2 sehatsetsing.
2. Preheat ontong ho 375F.
3. Tloha sejana sa ho baka ebe o chesa khoho ka har'a mohaho oa bohareng bakeng sa metsotso e 40 kapa ho fihlela o fihla mocheso oa ka hare oa 165F karolong e teteaneng ea khōhō.

Olive Tapenade

1. Ha ntsu e ntse e halikila, ka sekotlolo sa blender kapa processor ea lijo, kopanya li-olivesai tse tala, li-olives tsa kalamata, pepere e khubelu e besitsoeng, anchovy, capers le oli ea mohloaare. E sebetse ho fihlela ho etsoa motsoako o motsoako. U se ke ua hloekisa.
2. Ho sebeletsa, tšela khoho e futhumetseng ka likotoana tse 1/2-inch le holimo ka karolo e 'ngoe le e' ngoe le likhabapo tse 2½ tsa tapenade.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Tlohela tapenade 'me u thabele pōli ena e nang le lero ha u ka rata.

Litlhahiso tsa ho pheha le ho sebeletsa

Limela tsa lero la phofo holim'a likhoho tse setseng le ho li koahela ka tieo ho li boloka li le mongobo ho fihlela lijo tse latelang.

Li-anchovies tse ling li ka ba leqhoa pakeng tsa mapolanka a mabeli a polasetiki 'me li bolokiloe ka setsing se se nang metsi kahare ho sebelisoa nakong e tlang.