Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 131
Amafutha - 6g
I-Carbs - 11g
Amaprotheni - 9g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-10 , Pheka iminithi engu-20
Izinkonzo 4
Le iresiphi ikuvumela ukuba ujabulele inhlanzi ephusiwe i-crispy ngendlela enesifo sikashukela. Isinkwa esine-corn corn, yonke iresiphi ye-cod iphekwe kuhhavini esikhundleni se-fryer ejulile. Yiphakamise nge dollop ye-avocado puree eyenziwe ngokwenza, egcwele amafutha anempilo kanye ne- fiber .
Izithako
- 4 i-ounce ifayela le-cod
- I-¼ indebe yomhlabathi wetshe
- ¼ isipuni usawoti
- ¼ isipuni pepper omnyama
- 1 i-avocado ephakathi, ehlutshiwe, ekhonjiwe, futhi eqoshiwe
- ½ inkomishi ekhishwe u-anyanisi obomvu
- 2 wezipuni juice juice
- ¼ isipuni usawoti
Ukulungiselela
- Ihhavini lokushisa kuya emazingeni angu-400. Sula ishidi elikhulu lokubhaka ngamafutha omnqumo.
- Spread cornmeal epuleti enkulu. Hlanganisa usawoti kanye nopelepele. Gweba inhlanzi kancane kancane ekugcineni. Hlela ngendlela efanayo ebhodini lokubhaka. Phonsa phezulu kwenhlanzi ngamafutha omnqumo bese ubeka kuhhavini ukuyobhaka amaminithi angu-20, kuze kube yilapho ephekwe futhi ehamba kalula ngefoloko.
- Mash umcengezi endishini. Hlanganisa u-anyanisi obomvu, i-lime juice, nosawoti.
- Khonza izinhlanzi ezinama-dollop enkulu we-avocado puree.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ngiyathanda ukusebenzisa ummbila wetshe lokugcoba i-oven ngoba-ukumangala-empeleni kubele okusanhlamvu ! Imifino yonke yokudla okusanhlamvu ibuye ibe ne-bran ne-germ ye-okusanhlamvu okuhlangene, ikhulise i-fiber, i-vithamini, nokuqukethwe kwamaminerali, okwenza kube ukhetho oluhle lwe-carbohydrate yokudla okunomsoco wesifo sikashukela. Ngaphezu kwalokho, ummbila wanezela ukunambitheka okumnandi kumbukiso. Uma ungawutholi esitolo noma emakethe yasendaweni yendawo, zizwe ukhululekile ukufaka esikhundleni se-polenta, i-masa noma i-cornmeal ejwayelekile. Ungasebenzisa ngisho nokudla ukudla kwama-almond uma unayo.
Uma ujabulela izinhlanzi ezibabayo okuthosiwe, engeza isipuni se-paprika kanye nama-dashes ambalwa we-cayenne ku-mix. Enye indlela yokuphuza ukudla okunama-creole, okuvame ukwenziwa ne-anyanisi powder, i-garlic powder, i-thyme, i-oregano, i-paprika, ne-cayenne. Kungenzeka kakade kube nosawoti kodwa, shiya usawoti owengeziwe.
Uma ungekho omkhulu ekunambeni kwe- avocade , cabanga ukufaka i-avocado puree esitolo esithengiwe noma salsa eyenziwe ngokwenza. Ngomuntu siqu, ngithanda izithelo ze-salsas njenge-mango noma i-peach salsa ezinhlanzi.
Ukuze ulondoloze isikhathi, zizwe ukhululekile ukutshintsha isitolo uthenge guacamole. Ngenkathi i-fresh intandokazi njalo, okwenziwe kuqala futhi ukuthenga okuhlakaniphile, ikakhulukazi uma ungatholi i-avocados evuthiwe esitolo noma i-avocados yakho ijwayele ukuhamba kabi kuwe ngaphambi kokusebenzisa.
Amathiphu wokupheka nokukhonza
Ukuze uhlole ukuthi i-avocado yakho ivuthiwe, bheka ukuthi unesikhumba esimnyama ngaphandle kokungena. Kumele kube nokucindezela okuqinile kodwa okunamandla. Ungabuye ubuye umbala ngaphansi kwesiqu, okufanele ube wuhlaza oluhlaza. Uma kungumbala ophuzi noma obomvu, kudinga izinsuku ezimbalwa ukuvuthwa. Uma kunombala omnyama, kukhulu kakhulu.
Ukuze udle lesi sidlo, usebenze ngecala lelayisi elibomvu noma elinye okusanhlamvu lonke, njenge-farro noma i- quinoa , etshiswe ngamakhambi amasha. Lokhu kuyamnandi futhi ngamazambane amazambane abusiwe noma agwetshiwe. Ngiyajabulela ikakhulukazi amazambane adonsa nge-chili powder. Inhlanganisela enandi futhi enezinongo iyathandeka kakhulu.
Ukugcina izinto zilula, sebenzisa lokhu ngecala lemivuno ehlutshiwe. Njengoba imifino eminingi ibhakabhaka ngamadridi angu-400, ungafaka ishidi lokugcoba imifino eqoshiwe ephoswe ngamafutha omnqumo kuhhavini ekhoneni ngaphansi kwezinhlanzi ukupheka.