Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 230
Letlalo - 11g
Carbs - 28g
Protheine - 6g
Kakaretso Nako ea 30 metsotso
Lokisetsa 30 metsotso , Cook 0 mets
Litšebeletso 6 (1 senoelo se seng le se seng)
Salate ea litapole e tloaelehileng e amoheleha leha e le efe ea pikinike kapa barbecue ea ka morao. Eo e bululeloa ke risepe ho kopi ea nkhono ea buka ea cooker ea 1938, The American Woman's Cook Book. E re, "Pheha litapole ka likopa 'me u li lumelle hore li pholile pele li hohelloa, kaha ho nkoa e le ntho e ntle ho ba le litapole ho e-na le mealy bakeng sa salate."
Re fetisitse khopolo eo ka khetho ea rona ea litapole tse khubelu bakeng sa salate; re ne re sebelisa li-chives le radishes ho e-na le eiee, ho e etsa hore e fokotsehe-FODMAP; re kentse mahe a thata-phehiloeng bakeng sa ts'ebetso e 'ngoe ea khale.
Lijo
- 2 lik'hilograma tse litapole tse khubelu le letlalo
- Mahe a maholo a mabeli
- 3 tablespoons lero le monate lemon
- 1 tablespoon oli ea mohloaare
- 1/3 senoelo se lenngoeng sa celery
- 1 senoelo slivered radishes
- Supuni e 1 e entsoeng ka har'a dill e ncha
- 1/3 senoelo se ts'oantsitsoeng sa chives
- ¼ senoelo mayonnaise
- ½ teaspoon letsoai
- ½ teaspoon pepere e ncha e mongobo
Litokisetso
- Koa litapole le mahe, li behe hammoho ka sekotlolo se seholo 'me u koahele ka metsi. Tlisetsa pheha ka mocheso o phahameng, ebe o theoha ho boloka boea bo tlase. Kamor'a metsotso e 12, tlosa mahe ka hloko ka khaba e slotted le sebakeng sa metsi a batang.
- Tsoela pele ho pheha litapole ka kakaretso ea metsotso e 25 ho isa ho e 30, ho fihlela o le bonolo ha o hlajoa ka fereko. Khaola litapole tse kholo ka halofo 'me u bone hore ka hare le eona e bonolo. U ka tlosa litapole tse nyenyane pele ba qeta ho pheha kapele. Drain litapole.
- Ha litapole li pholile hoo li ka sebetsang, sebelisa thipa ea ho bapala ho e tšoaea; letlalo le lokela ho tloha habonolo. Khaola litapole tse qhibilihisitsoeng ka lik'hilograma tse 3/4-cm 'me u li khutlisetse ka sekotlolo. Fafatsa ka lero la lemone le oli 'me u hlohlelletse ho apara.
- Lumella litapole ho itlhakisa ha u ntse u ebola 'me u tšela mahe' me u tšele meroho e meng. Eketsa mahe, celery, radishes, dill, le chives ho saucepan.
- Ka sekotlolo se senyenyane, kopanya mayonnaise, letsoai le pepere. Kenya metsoako ea mayonnaise ho salate, 'me u kopise metsoako hammoho ka bonolo ho fihlela o kopantsoe. Fetisetsa sekotlolo sa boleng 'me u sebetse ka potlako, kapa u khabane, u koahetsoe, ka sehatsetsing ho fihlela u sebeletsa.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Leka Yukon Gold ho e-na le litapole tse khubelu.
Kenya sebaka sa radishes ka kopi e le 'ngoe ea likomkomere tse entsoeng ka majoe-li tšoana hantle le tse khathollang.
Litlhahiso tsa ho pheha le ho sebeletsa
Ho boloka nako (le ho boloka fiber e eketsehileng), tlohela litapole tse sa phethoe.
E kopane ka likotoana tse longoang pele o belisoa. Qala ho leka litapole bakeng sa donity ha mahe a etsoa, ka metsotso e ka bang 12.