I-Recipe Salad Recipe yaseMexico eyayinambithekile

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 279

Amafutha - 16g

I- Carbs - 31g

Amaprotheni - 5g

Isikhathi esiphelele 50 iminithi
Prep 20 min , Cook 30 min
Izinkonzo 4 (1 indebe ngayinye)

Amakhambi, izinongo, kanye ne-citrus ayengeza ukunambitheka okukhulu kwesibhakabhaka ekuphekeni okuphansi kwe-FODMAP. Le saladi ye-tangy i-tangy ibonisa izinongo zaseNingizimu-of-the-Border kanye ne-vinaigrette ye-lime, enikeza ushintsho oluhle kusuka kumasaladi asekelwe emayonnaise. Ukuxuba amazambane amahle namhlophe kuvumela ukuphakama okukhulu okukhudlwana ngaphandle kokuya ngaphezu komkhawulo wakho we-FODMAP, futhi ukuhluka kombala kuhle.

Izithako

• 1 i-pepper enkulu ebomvu ye-bell
• Ikomishi elingu-¼ kanye nama-2 wezipuni
• 12 ounce medium sweet potato
• Ama-ounces ama-12 amazambane abomvu ngesikhumba
• 1/2 ithisipuni usawoti, ihlukaniswe
• 1 ithisipuni isitsha se-lime esisha
• ¼ indebe fresh juice juice
• 1 ithisipuni emhlabathini i-ancho chile
• ¾ isipuni umhlabathi cumin
• ½ ithisipuni ubhema i-paprika
• ½ ushukela weashukela
• ½ indebe encane elicwengwe imifino scallion
• Imbewu ye-cup ye-¼
• 3 wezipuni oqoshiwe cilantro

Ukulungiselela

1. I-pepper ebomvu namazambane azokwabiwa ngesikhathi esisodwa; faka i-rack eyodwa phansi kwesithathu sehhavini bese enye ibe esithathu ehovini phezulu bese ulungisa isishukela ku-450F. Khombisa ishidi elikhulu lokubhaka kanye ne-baking encane yokubhaka ene-foil.
2. I-flatten bell pepper halves kanye nendawo epanini elincane. Geza isigamu ngasinye nge 1/2 isipuni samafutha. Ukugcoba emgodini ophezulu we-ovini kuze kube yilapho isikhumba sinyunywe futhi i-pepper ithambile, cishe imizuzu engama-25 kuya kwezingu-35, kuye ngokuthi i-rack isondelene kangakanani.

1. Susa kusuka kuhhavini, gcoba ngokucophelela isilwane sepani nxazonke sephephapele bese usivumela ukuba uqhume umzuzu ngamaminithi angu-10. Vula isikhumba, khumula isikhumba uphinde usika pepper ube yi-1 x ½- intshi. Dlulisela esitsha esikhulu sesaladi.
2. Geza amazambane. Ukushiya isikhumba, ukusika amazambane zibe izingcezu ezingu-1 x 1/1-2-intshi. Beka ebhodini elikhulu lokubhaka bese ugcoba nge-isipuni esingu-1 kanye ne-1 ithisipuni yamafutha e-garlic. Hamba ukugqoka ngamafutha.
3. Ufafaza u-¼ isipuni usawoti bese ubhakabhaka e-oven ephansi ukuze amazambane aphendule igolide elide kuze kube mnyama, emaminithi angu-13 kuya kwangu-15. Vula izicucu zamazambane bese ugosa ngakolunye uhlangothi kuze kube yilapho kuphakathi kwegolide elimnyama-emnyama, cishe emaminithi angu-10.
4. Susa kusuka kuhhavini. Uma epholile ngokwanele ukusingatha, engeza kupelepele esitsheni sesaladi.
5. Ngenkathi amazambane abhakabhaka, esitsheni esincane, hlanganisa ndawonye i-lime zest, ijusi, amafutha wezipuni amathathu, i-chili powder, i-cumin, i-paprika, ushukela, kanye no-¼ isipuni sikasawoti. Thela lokhu ukugqoka phezu kwamazambane kanye pepper esitsheni sesaladi bese uxuba ukuze ugqoke. Hlanganisa ngezikhwama.

1. Vumela isaladi ukuba ihlale imizuzu engaba ngu-20, ivuselela izikhathi ezimbalwa njengoba amazambane abamba ukugqoka. Hlanganisa imbewu ye-cilantro kanye ne-ithanga ngaphambi nje kokukhonza. Khonza efudumele noma ebanda.

Ukuhlukahluka Kwesithako kanye Nokusekela

Umsizi wesikhashana: Sebenzisa i-pepper eyi-1 eqoshiwe, egciniwe futhi eqoshiwe, esikhundleni sokugosa pepper yakho.

Noma, ngokunye okunamandla, idayisi elibomvu elibomvu le-bell elibomvu bese ufaka esaladi ngaphambi kokubola.

Ukushisa okomnandi, engeza i-¼ isipuni emhlabathini we-pepper cayenne. Ngokushisa okushisayo, engeza i-1/2 kuya isipuni se-1/2 phansi kwe-chipotle chile powder.