Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 227
Letlalo - 9g
Carbs - 18g
Protheine - 18g
Kakaretso Nako ea 255 metsotso
Lokisetsa metsotso e 15 , Cook metsotso e 240
Litšebeletso 6 liphallelo
E mong le e mong ea phehang o hloka tse ling tse itekanetseng tsa cooker maikutlo bakeng sa lijo tse phetheselang tsa beke le beke. Kakaretso ena e sebelisa maqeba a likhoho a monate, a tletseng lihlahisoa tse nang le pelo e phetseng hantle ea polyunsaturated e thusang hore nama e be le monate ka nako e telele ea ho pheha. Moea o monate o monate o monate le meroho 'me o koahetsoe ke khalase ho e-na le phofo ho o boloka o e-na le gluten mahala ebile o na le botsoalle.
Lijo
- 1/4 senoelo sa cornstarch
- 1/2 teaspoon letsoai la kosher
- 1 sephutheloana se seholo sa boneless li-thighs tse se nang letlalo (hoo e ka bang lik'hilograma tse 1,5)
- 2 di-teaspoon oli ea mohloaare
- 1/2 senoelo sa lebese le mongobo
- 1/4 senoelo 100% ea lero la apole
- 1/2 onion e khubelu (e nang le lisiloeng)
- 1 tala e tala e khubelu kapa e khubelu (e teteaneng)
Litokisetso
- Beha cornstarch le letsoai mokotleng o moholo o tletseng chelete.
- Eketsa lithane tsa likhoho, tiisa mokotla, ebe u sisinyeha ho apara ka cornstarch.
- Ho chesa oli ka skillet kapa ho lieha ho pheha ka mosebetsi oa browning. Hlatsoa cornstarch e feteletseng ho tloha ka khoho le (ka li-batches tse peli) tse sootho mahlakoreng ka bobeli (ho nka metsotso e 2 ho isa ho e 3 ka lehlakoreng le leng).
- Mokuli ea liehang a kopanya khōho e sootho, mongobo oa BBQ, lero la apole, onion, pepere ea tšepe; hlohlelletsa ho kopanya. Koahela 'me u phehe ka LOW bakeng sa lihora tse 8 kapa HIGH bakeng sa lihora tse 4. Nya nama e nang le fereko pele u sebeletsa.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Sebelisa mofuta ofe kapa ofe oa li-barbecue sauce tseo u li ratang, sheba feela letšoao ho netefatsa hore e na le mefuta-futa e sa tšoaneng ea gluten . Trader Joe oa Kansas City Style BBQ Sauce e khothalletsoa haholo.
Haeba u mothetsi oa konofolo, lahlela li-clove tse nyenyane tse entsoeng ka lejoe le koahetsoeng le li-ingredients tse ling.
Litlhahiso tsa ho pheha le ho sebeletsa
Sebeletsa khōhō ena ka li-roll tse nang le gluten kapa phuthetsoe ka li-tortilla tse nang le gluten ka ho fafatsa chisi. U ka boela oa sebetsa likotlolo tse fuoang ka raese e sootho e teteaneng 'me u e-na le li-jalapenos tse ncha tse nkiloeng.
Boloka lichelete ka setshelo se firiji ho fihlela matsatsi a 4.