Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 410
Amafutha - 19g
I-Carbs - 26g
Amaprotheni - 36g
Isikhathi esiphelele 50 iminithi
Prep 30 min , Pheka iminithi engu-20
Izinkonzo 4
I-pan-blackening yindlela elula ye-stovetop yokulungiselela izinhlanzi. Yenziwe ngamafutha omnqumo, njengokwethu, i-pan-blackening ingenye indlela enempilo eya ekujuleni okujulile futhi ingasetshenziswa nanoma yiluphi uhlobo lwezinhlanzi zezinhlanzi.
Izinhlanzi ezinama-pan ahlanganisiwe lapha anezinambuzane zama-habanero shizi ezinomnandi futhi nemifino ehlanzekile ukupholisa izinto kancane. Imbewu ye-pumpkin kanye ne-avocade ingafakwa ekudleni okuphansi kwe-FODMAP uma isetshenziselwa njengezinhlanzi kunokuba izithako eziyinhloko. Okujabulisayo!
Izithako
- 1 ithisipuni ikhanda i-paprika
- 1 ithisipuni umhlabathi cumin
- 1/2 isipuni umhlabathi we-ancho chile
- 1/4 ithisipuni yomhlabathi lwesinaphi
- 1/4 ithisipuni pepper emhlabathini omusha omusha
- 1/8 isipuni emhlabathini pepper cayenne
- 1/8 isipuni sikasawoti
- 1 i-cod i-cod noma enye inhlanzi emhlophe emhlophe (izinhlamvu ezine ezine-ounce)
- 2 1/4 izinkomishi ezincishisiwe-i-sodium, ephansi-FODMAP inkukhu umhluzi (akukho garlic noma anyanisi)
- 1/2 indebe engavuthiwe yesikolweni
- 1/2 indebe ekhishwe i-habanero cheddar ushizi, ihlukaniswe
- 2 wezipuni garlic-engene amafutha omnqumo
- 4 izinkomishi kancane lisikiwe Romaine ulethisi
- 1 1/2 izinkomishi eziqoshiwe utamatisi fresh
- 1/4 indebe elincane lisikiwe scallion imifino (okuyingxenye eluhlaza kuphela)
- 1/2 i-avocado ephakathi, eqoshiwe
- 3 wezipuni imbewu ithanga
- 3 wezipuni oqoshiwe cilantro
- 1 i-lime, emaceleni
Ukulungiselela
- Esigodini esincane, hlanganisa i-paprika, i-cumin, i-chile yomhlabathi, isardard yomhlabathi, pepper omnyama, i-pepper cayenne, nosawoti.
- Fafaza ingxube ye-spice emaceleni omabili enhlanzi ngayinye yezinhlanzi. Spread ingxube ngokulinganayo emaphethelweni ocezu ngalunye.
- Epanini elingaphakathi, gubungela ndawonye umhluzi wezinkukhu kanye nama-grits; ukumboza imbiza. Ngaphezulu kokushisa okuphezulu, ulethe ama-grits ngamathumba. Ncishisa ukushisa ukuze ugcine ukumbumba bese upheka ama-grits, uvuselela ngezikhathi ezithile, kuze kube yilapho beqina futhi bethembisa imizuzu engu-20. Susa imbiza kusukela ekushiseni, engeza isigamu se-habanero cheddar, uphinde uqhube kuze kube yilapho ushizi ucibilikile.
- Ngesikhathi ama-grits epheka, ensimbi enkulu ensimbi noma ensimbi engenasinakha skillet, afudumele amafutha agayiwe-agwetshiwe ngaphezu kokushisa okuphakathi. Uma amafutha epanini ashisa ngokwanele ukugcoba umthamo wamanzi, engeza izinhlanzi zezinhlanzi. Pheka imizuzu engu-3 kuya kwemi-4, kuze kube yilapho imiphetho emincane ipholile futhi i-opaque, bese u-flip bese upheka eminye imizuzu engu-3 kuya kwemi-4. Hlola i-fillet ngayinye endaweni yayo eqinile ukuze uqiniseke ukuthi yenziwe yonke indlela. Inhlanzi ephekwe yimibala emhlophe emhlophe kanye nama-flakes ngaphandle kalula. Ukuze uthole imiphumela engcono kakhulu, yonke indawo yefletthi ngayinye kufanele ixhumane ne-pan, ngakho-ke ungase ufise ukupheka inhlanzi emaqenjini amabili.
- Kwisitsheni ngasinye sezingu-4, faka isilonda seshizi sivule kolunye uhlangothi. Ngakolunye uhlangothi, hlela i-lettuce namatamatisi. Phezulu imifino enenhlanzi ephekwe. Ukuze uhlobise, ufafaza isitsha ngasinye nge 1/4 ye-habanero cheddar esele, ama-scallions, i-avocado, imbewu yamathanga kanye ne-cilantro. Khonza ngamadaka we-lime.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ngaphandle kwe-cod, izibopho ezincane ze-tilapia, i-haddock, i-catfish, noma i-sole zingasetshenziswa kule recipe.
Uma ungenandaba nokudla okunezicucu, ushizi we-cheddar osibekela obala we-habanero cheddar.
Ukuze uthole isidlo esingenalo ubisi, suka ushizi. Esikhundleni salokhu gxuma isipuni se-1/8 se-pepper efihliwe ebomvu, noma ngaphezulu ukunambitha.
Amathiphu wokupheka nokukhonza
Thenga izinhlanzi ezintsha noma "zangaphambili ezifriziwe" ngosuku ohlela ukuyisebenzisa. Uma usebenzisa izibopho zezinhlanzi ezibandwetshiwe, zisuse efrijini ngobusuku obandulela bese uzivumela ukuba zihlwithele esiqandisini kuze kufike isikhathi sokulungisa ukudla.
Ama-grits angathatha isikhathi esingaphansi noma esincane ukupheka, kuye ngokuthi ziphelile kangakanani. Dlulisa isikhathi sokupheka okuphakanyisiwe ekupaketheni komkhiqizo, uma kutholakala.
Le iresiphi inika izibonelelo ezingu-4, ngayinye inika izinhlanzi ezi-3 ama-ounces, i-1/2 cup cup, ne-1 3/4 izindebe isaladi.