Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 510
Amafutha - 30g
I- Carbs - 41g
Amaphrotheni - 22g
Ingqikithi Isikhathi 55 iminithi
Lungisa amaminithi angu-40 , Pheka iminithi engu-15
Izinkonzo 8 (1 pan nachos + 1/2 indebe salsa)
Sithanda ukudla umuntu ngamunye angazihlanganisa ndawonye ngokusekelwe kulokho abakufunayo nabadingayo. Abantu abangenawo i-IBS bangakwazi ukufaka lezi zinam nge anyanisi oqoshiwe noma ubhontshisi, kuyilapho labo ezidlweni eziphansi ze-FODMAP bangajabulela le recipe njengoba-ke. Ukuyigcina i-FODMAP ephansi, sidale ukunambitheka ku-salsa yethu ngamatamatisi abusiwe ngomlilo, ujusi omnandi we-lime, ne-cilantro. I-crunch inikezwa nge-bell pepper esikhundleni se-anyanisi. Umhlabathi wethu we-turkey uhlotshaniswa ne-chile pepper emhlabathini esikhundleni se-chili powder kusukela lapho ama-powders e-chili avame ukuhlanganiswa okufaka izithako eziphezulu ze-FODMAP.
Izithako
- 1 14.5-ounce angakhipha utamatisi ongagunciwe, ungene
- 1 isipuni sika-garlic-efaka amafutha omnqumo, ahlukaniswe
- ½ indebe encane elicwengwe imifino scallion
- I-pepper eliphakathi kwe-bell elibomvu eliphakathi, elihlwanyelwe, eliqoshiwe, elihlukanisiwe
- I-pepper ephakathi kwe-bell eluhlaza, ehlwanyelwe, eqoshiwe, ehlukaniswe
- ¼ indebe eqoshiwe amaqabunga e-cilantro
- 1 ¼ amathisipuni usawoti, ahlukaniswe
- 3 isipuni fresh juice juice (1½ amalitha)
- ½ ithisipuni elimnyama elimnyama
- 1 ithrekhi yomhlabathi we-turkey
- 2 amathisipuni isitashi corn
- 1 ithisipuni umhlabathi we-ancho chile noma i-chipotle pepper
- Amaminithi ½ enkomishi
- 12 ounces tortilla chips
- 2 izinkomishi eziqoshiwe utamatisi fresh
- I-pepper ephakathi kwe-bell ephakathi, ehlwanyelwe, eqoshiwe
- ½ inkomishi ye-jalapeno pepper (okukhethwa kukho)
- 2 izinkomishi shredded Cheddar ushizi
- 3/4 indebe ye-lactose engenamuncu omuncu
- 1 i-avocado ephakathi, eqoshiwe
Ukulungiselela
- I-salsa, esitsheni esikhulu, uhlanganise ndawonye utamatisi osemathinini, ama-2/3 amafutha, imifino ye-scallion, isigamu se-pepper ebomvu nebomvu, i-cilantro, isipuni 1 usawoti, i-lime juice ne-pepper.
- Ngaphezulu kokushisa okukhulu esikhwameni esikhulu esinesisindo esikhulu, fudumele ithisipuni elilodwa lamafutha bese upheka umhlabathi kuze kube yilapho usundu, imizuzu engaba ngu-10. Nciphisa i-cornstarch, i-chiles emhlabathini, no-¼ isipuni sikasawoti phezu kwe-turkey ene-brown futhi ugqugquzele ukugqoka. Engeza amanzi bese uvuselela uze ukhule.
- Preheat ovini kuya 400F.
- Ukuze uhlangane, hlukanisa ama-chips tortilla ku-8-proof proof serving dish ezifana namapulangwe noma amapulangwe wekhekhe. Vumela umuntu ngamunye aphakamise i-tortilla chip ne-toppings ekhethayo, kuhlanganise ne-tomkey ephekiwe, utamatisi oqoshiwe, pepper eqoshiwe, i-jalapenos, noshizi.
- Beka izitsha kuhhavini bese ubhaka kuze kufike ushizi, imizuzu engu-2-3. Beka izitsha zokubhaka phezulu kwendiza ye-dinner noma umshini wokufaka ukushisa, phezulu nge ukhilimu omuncu kanye ne-salsa uma ufisa, bese ukhonza ngokushesha.
Ukuhlukahluka Kwesithako kanye Nokusekela
Inkomo yenkomo ingasetshenziselwa esikhundleni se-ground turkey kule recipe.
Inhlanganisela yaseMexico, i-Monterey jack noma i-pepper jack ushizi ingasetshenziswa esikhundleni se-Cheddar ushizi.
Amathiphu wokupheka nokukhonza
I-salsa ingenziwa ibe yizinsuku ezimbili ngaphambi kwesikhathi. Isifrijini kuze kube yilapho ekhonza ingilazi egoqwe ngokuqinile noma isitsha se-ceramic.
Esikhundleni sokusebenzisa izitsha zokubhaka ngabanye, hlanganisa le recipe kumateyidi amabili okubhaka.
Uma ukhishwa njenge-appetizer esikhundleni sesidlo esikhulu, le recipe isebenza kuze kube ngu-16.
Ukuthela: 8 servings, 8-intshi pan nachos kanye 1/2 indebe salsa ngamunye, 512 kilojoule