Zakudya zokazinga zophika komanso zowonjezera ku Mexico

Zakudya Zofunikira (potumikira)

Zikhala - 279

Mafuta - 16g

Carbs - 31g

Mapuloteni - 5g

Nthawi Yonse 50 min
Konzani mphindi 20 , Cook 30 min
Mapemphero 4 (1 chikho aliyense)

Zitsamba, zonunkhira, ndi mandimu zimaphatikizapo kukoma kolimba ku maphikidwe otsika a FODMAP. Msuzi wamtengo wapatali wa mbatata umawonetsa zokometsera za South-of-the-Border ndi laimu ya vinaigrette, ndikupereka kusintha kochokera ku saladi. Kusakaniza mbatata yokoma ndi yoyera kumalola makulidwe akuluakulu akuluakulu popanda kupitirira malire anu a FODMAP, ndipo mtundu wosiyana ndi wokongola.

Zosakaniza

• 1 lalikulu tsabola wofiira belu
• Chikho cha ¼ ndi ma teaspoon 2 adyo-amathira mafuta a azitona, ogawanika
• 12 ounce nyemba mbatata
• 12 mavuni a mbatata ndi khungu
• 1/2 supuni ya supuni mchere, yogawidwa
• Supuni ya 1 yatsopano laimu zest
• ¼ chikho mwatsopano laimu madzi
• Supuni 1 supuni ya ancho chile
• ¾ supuni pansi chitowe
• ½ supuni ya tiyi imasuta paprika
• ½ shuga wa shuga
• ½ chikho chochepetsedwa ndi scallion masamba
• ¼ chikho cha dzungu
• Supuni 3 zophika cilantro

Kukonzekera

1. Tsabola wofiira ndi mbatata zidzawotchedwa panthawi imodzi; onetsetsani chimodzi chachitatu pansi pa uvuni ndi chimodzi chachitatu cha uvuni ndi uvuni wa preheat ku 450F. Lembani pepala lalikulu lophika lopaka ndi chophika chaching'ono chophika.
2. Malo okhala ndi tsabola ya tsabola wotsitsa ndi malo ochepa poto. Sakanizani theka limodzi ndi supuni ya 1/2 ya mafuta. Kuwotcha pamwamba pamwamba pa uvuni mpaka khungu lakuda ndipo tsabola ndi yofewa, pafupifupi 25 mpaka 35 maminiti, malingana ndi momwe galasi liri pafupi ndi lopsa pamwamba.

1. Chotsani ku uvuni, pezani mosamala poto wojambula mozungulira tsabola ndipo perekani mpweya kwa mphindi 10. Tsegulani zojambulazo, pezani khungu ndi kudula tsabola mu 1 x ½-inch. Tumizani ku mbale yayikulu ya saladi.
2. Sambani mbatata. Kusiya khungu, dulani mbatata mu zidutswa 1 x 1/1-inchi-inchi. Ikani pa pepala lalikulu lophika ndi kutsitsa ndi supuni 1 kuphatikizapo supuni 1 supuni ya mafuta. Lembani kuti muvale ndi mafuta.
3. Fukusira ndi supuni ya ¼ ya mchere komanso yophika pamunsi pazunikira mpaka mbatata kutembenukira pakati pa golide wodetsedwa, 13 mpaka 15 mphindi. Sinthani zidutswa za mbatata ndikuwotchera kumbali ina mpaka pakati pa golide-mdima wofiirira, pafupi maminiti 10 ena.
4. Chotsani ku uvuni. Pamene ozizira mokwanira, onjezerani tsabola mu saladi.
5. Pamene mbatata yophika, muzitsulo yazing'ono, whisk pamodzi ndi laimu zest, madzi, supuni 3 mafuta, chimanga, chitowe, kusuta paprika, shuga, ndi otsala ¼ supuni yamchere. Thirani zovala izi pa mbatata ndi tsabola mu saladi ndikusakaniza ndi malaya. Gwiritsani ntchito mapirala.

1. Lolani saladi kuti ipumule kwa mphindi pafupifupi 20, ndikuyambitsa kangapo monga momwe mbatata imatengera kuvala. Onetsetsani mu cilantro ndi mbewu za dzungu asanatumikire. Kutumikira ofunda kapena ozizira.

Zosakaniza Zosakaniza ndi Zobwereza

Wopulumutsa nthawi: Gwiritsani ntchito tsabola 1 yobwezeretsa nsalu, yothira ndi kudula, m'malo mowaza pepper wanu.

Kapena, pofuna njira yowonongeka, tsabola wofiira wabuluu wofiira ndi kuwonjezera ku saladi musanawotche.

Powonjezerako kutentha, onjezerani supuni ya ¼ pansi tsabola ya cayenne. Chifukwa cha kutentha kwa fodya, onjezerani ¼ mpaka supuni ya supuni pansi pa chipotle.