K'hempe ena e phetseng hantle ea jambalaya ha e lahleheloe ke ntho e nang le limela tse ngata, meno e senoang, le Cajun seasonings. E bonolo ho alima lijo tse phetseng hantle tse ntseng li le tlaase.
Ka lehlohonolo, metsoako e tloaelehileng e sebelisoang jambalaya e bonolo haholo ho e ja ka mokhoa o nepahetseng oa ho ja. Keletso ena e itšetlehile ka ho sebelisa raese e sootho ho fapana le ho sebelisa raese e tšoeu, leha ho le joalo. Lijo tse tšoeu ke seo u neng u tla se sebelisa jambalaya, kahoo phetoho e bonolo ea raese e sootho e etsa phetoho e bonolo e u fang khalase ea bophelo bo eketsehileng.
Motho leha e le ofe ea nang le dieter kapa ea phetseng hantle o tla tseba hore raese e tšoeu hase eona khetho e nepahetseng ha u ntse u leka ho ja hantle. Raese e tšoeu e 'nile ea sebelisoa,' me karolo e mengata ea tlhaho, e phetseng hantle ea raese e tlosoa. Li-vithamine tse ngata le liminerale le lijo-thollo tse nang le lisebelisoa li fetile ha u bula sephutheloana sa raese e tšoeu. Empa haeba o fetola seo bakeng sa raese e sootho, joale u fumana fiber, livithamine le liminerale tseo u neng u ke ke ua li fumana.
Lintho tse ling li akarelletsa liroho tsa khōlo, shrimp le boroso. Khelo ena e sebelisa boroso ea khōhō e fokolang mafura le lik'halori ho feta masiana a tloaelehileng. Shrimp ka tlhaho e theohile ka mafura le lik'hilojule, 'me palo e nyenyane ea majoe a khōhō, le hoja e le mafura haholo ho feta sefuba sa khoho, e ntse e ka boloka sejana se omeletse.
Tse ling tsa meroho le oli tse sebelisitsoeng ke tse ngata tse phetseng hantle, 'me li etsa sejana se hlaheletseng. Celery, pepere e tšepe, le tomate li tšela li-vithamine le limatlafatsi le fiber.
Seo U tla se Hloka
- 8 oz. tsuba
- sokisi ea kana , e tšela ka lichelete tsa tšepe tsa 1/2
- 8 oz. tse se nang letho, tse sa hloekeng tsa khōho, li rojoe ka likotoana tse longoang
- 1 Tbsp oli ea canola
- 1 senoelo se entsoeng ka celery
- 1/2 senoelo se khethiloeng
- pepere e tala e tala
- 1 clove minced konofolo
- 1 Tbsp thyme e ncha
- Likotlolo tse 1 1/2
- raese e telele ea lijo-thollo tsa raese
- Likotlolo tse 2 tsa moro
- 1 oz-28. e ka hlahisa litamati, e sa koaloe
- 1/4 tsp letsoai
- 1/4 tsp pepere e ntšo
- 1/8 tsp pepere e khubelu
- 1 lb. shrimp, e qhibililoe
Kamoo U ka e Etsang
1. Ha e le setofo se seholo sa lipuo tsa lithuto tsa matsoho, beha lisase ea khōhō le khōhō ho feta moeeng-mocheso o phahameng. Etsa phofu ea lero le phofu e sa phehe ho etsa sena e le hore khōhō ea hau e se ke ea khomarela pan. Tsoela pele nama le saloso ka pan, 'me u tsoele pele u pheha ho fihlela li soeufala,' me khoho ha e sa le pinki ka hare. Hang ha likhoho le boroso li phehoa, tlosa le ho behella ka thōko.
2. Eketsa oli ea canola ho pan, 'me u phehele celery, pepere e tala, le konofolo ka metsotso e 3-5, ho fihlela ha u le bonolo. Eketsa thyme le raese, 'me u phehele metsotso e meraro. Susumelletsa moro oa kana, tomate, letsoai, pepere e ntšo le pepere e khubelu ea fatše.
3. Koahela, 'me u phehele metsotso e 20, ho fihlela mokelikeli o kenngoa. Eketsa shrimp, 'me u phehele metsotso e 3-5, ho fihlela li-shrimp li le pinki e khanyang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 393 |
| Total Fat | 12 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 152 mg |
| Sodium | 773 mg |
| Li-carbohydrate | 41 g |
| Fiber Fiber | 3 g |
| Liprotheine | 29 g |