Zakudya Zofunikira (potumikira)
Malori - 510
Mafuta - 30g
Carbs - 41g
Mapuloteni - 22g
Nthawi Yonse 55 min
Konzani mphindi 40 , Cook 15 min
Mapemphero 8 (1 pan nachos + 1/2 chikho salsa)
Timakonda zakudya zomwe munthu aliyense angathe kuzigwirizanitsa okha malinga ndi zomwe akufuna ndikuzifuna. Anthu opanda IBS amatha kuwonjezera mavitaminiwa ndi anyezi odulidwa kapena nyemba, pamene iwo omwe ali ndi zakudya zochepa za FODMAP angasangalale ndi Chinsinsi ichi. Kuti tikhalebe otsika-FODMAP, takhala tikukoma ku salsa ndi tomato yophika moto, madzi atsopano a mandimu, ndi cilantro. Kuphwanya kumaperekedwa ndi tsabola wa belu mmalo mwa anyezi. Nthaka yathu ya Turkey imakhala ndi tsabola pansi pa tsabola chifukwa cha ufa wophika womwe umaphatikizapo kuphatikizapo mkulu wa FODMAP.
Zosakaniza
- 1 14.5-ounce amatha kuthira tomato osatetezedwa, osadulidwa
- Supuni 1 supuni-inalowetsa mafuta a azitona, ogawanika
- ½ chikho chochepetsedwa ndi scallion masamba
- 1 tsabola wofiira wonyezimira wofiira, wothira, odulidwa, ogawanika
- 1 wonyezimira wobiriwira belu tsabola, wothira, odulidwa, ogawanika
- ¼ chikho chodulidwa mwatsopano masamba a cilantro
- 1 ¼ supuni ya tiyi mchere, igawanika
- Supuni yachitatu yowonjezera mandimu (1½ limes)
- ½ supuni ya tiyi ya tsabola watsopano wakuda
- 1 pounds pansi Turkey
- 2 supuni ya tiyi ya tiyi ya chimanga
- Supuni ya tiyi ya ancho chile kapena tsabola ya chipotle
- ½ chikho madzi
- 12 ounces tortilla chips
- 2 makapu odulidwa phwetekere
- 1 wonyezimira wachikasu tsabola, wothira, wodulidwa
- Tsabola ½ chikho chopangidwa ndi jalapeno (posankha)
- Miphika 2 yodetsedwa ndi Cheddar tchizi
- 3/4 chikho chopanda kirimu wowawasa
- 1 sing'anga yamapepala, odulidwa
Kukonzekera
- Mchere wa salsa, mu mbale yaikulu, umasunthira pamodzi tomato zamchere, 2/3 mafuta, scallion masamba, theka la tsabola wofiira ndi wofiira, cilantro, supuni 1 ya mchere, madzi a mandimu, ndi tsabola.
- Pakati pa kutentha kwakukulu mu skillet yaikulu yolemera, supuni ya tiyi ya mafuta ya mafuta ndikuphika pansi mpaka utayaka, pafupifupi mphindi 10. Dyazani chimanga, tizilombo toyamwa pansi, ndi supuni ya mchere ya ¼ pamwamba pa Turkey yofiira ndi kusonkhezera kuvala. Onjezerani madzi ndi kusonkhezera mpaka utakwanika.
- Chotsani uvuni ku 400F.
- Kuti musonkhane, gawanizani zipsera zamatenda muzipinda zisanu ndi zitatu zapadera zomwe zimaperekedwa monga ophika monga pie kapena nthawi yophika. Mulole munthu aliyense apange chipangizo cham'madzi ndi zipsinjo za zosankha zawo, kuphatikizapo katemera wophika, tomato wodulidwa, tsabola wochepetsedwa, jalapenos, ndi tchizi.
- Ikani mbale mu uvuni ndikuphika mpaka tchizi usungunuke, 2-3 mphindi. Ikani kuphika mbale pamwamba pa mbale ya chakudya chamadzulo kapena makina otentha, pamwamba ndi kirimu wowawasa ndi salsa ngati mukufuna, ndipo chitani nthawi yomweyo.
Zosakaniza Zosakaniza ndi Zobwereza
Ng'ombe yamphongo ikhoza kugwiritsidwa ntchito mmalo mwa nthaka yovuta mu njirayi.
Msuzi wa Mexico, Monterey jack kapena supu jack jack angagwiritsidwe ntchito mmalo mwa tchizi la Cheddar.
Malangizo Ophika ndi Kutumikira
Salsa ikhoza kupanga masiku awiri mpaka nthawi isanakwane. Refrigerate mpaka mutumikire mu galasi lolimba kwambiri kapena chophimba cha ceramic.
Mmalo mogwiritsa ntchito mbale zophika, yikani chophikira ichi pamatope awiri ophika.
Ngati mutakhala ngati chophimba m'malo mwa mbale yaikulu, Chinsinsichi chimatumikira mpaka 16.
Zomera: 8 servings, 8-inch pan pans komanso 1/2 chikho salsa, 512 makilogalamu