Li-tacos tsa tlhapi tsa Baha li tlameha ho ba le likarolo tse 'maloa tse ka sehloohong: tse bonolo tse omisitsoeng tse nang le litlhapi tse monate, tse monate le moriri o monate. Ena khalori e tlase baha ea tlhapi ea taco e na le tsohle, 'me ha e na tatso leha e le efe.
Liphetoho tse fokolang tse kang ho sebelisa yogurt yogurt ka mongobo, 'me ho sebelisa oli e nyenyane feela bakeng sa ho tsuba ho fokotsa haholo lik'halori. Haeba u na le nako, 'me u hlile u batla ho etsa ntho e khethehileng ea litlhapi tsena, iketsetsa li-tortilla tsa poone tse entsoeng ka mahahapa hore u li sebeletse. Etsa li-tacos tse nang le linaoa tse ntseng li phehiloe, le pineapple granita e nang le monate' me u ikutloe u le motle 'me u khahle lijo.
Seo U tla se Hloka
- Bakeng sa Cabbage:
- Sephutheloana se 1/8 ounces k'habeche (e khubelu kapa e tala, e shredded)
- 1/3 k'habote ea yogurt (mafura a tlaase)
- 3 tablespoons mayonnaise (mafura a tlaase)
- 1 thispone tšoeu veine
- 1/8 teaspoon letsoai
- Bakeng sa Litlhapi:
- 2 di-teaspoon oli ea mohloaare
- 1 lik'hilograma tsa cod (kapa halibut, khaola ka liphahlo tse 2)
- 1/4 teaspoon letsoai
- 1/4 teaspoon pepere e ntšo
- 1/3 senoelo phofo eohle ea morero
- 1/2 teaspoon komine
- 1/8 teaspoon pepere e khubelu (fatše)
- Bakeng sa Tacos:
- 12 tortilla ea poone (6-inch)
- 1 senoelo sa salsa (tomate kapa mango)
- Hloekisa: cilantro e khethiloeng
Kamoo U ka e Etsang
1. Kakaretso ena e kopanya k'habeche ea mecha ea boitšisinyo le sauce e le karolo e le 'ngoe bakeng sa li-tacos tsena tsa baha. Ka hona, ho etsa motsoako oa k'habeche / sauce, beha sebaka sa shredded k'habeche e khōlō sekotlolo. Lijong tse nyane tse nyenyane, li-whisk hammoho le yogurt e otlolohileng, mayonniase e tlaase e nyane, asene e tšoeu le letsoai. Whisk hantle ho fihlela motsoako o kopantsoe hantle. Ebe, tšela moribo holim'a hop, 'me u sebelise fereko ho lahlela hammoho k'habeche le mongobo.
Beha motsoako oa hop sehatsetsing ho fihlela o loketse ho sebeletsa tacos.
2. Ka mor'a moo, lokisetsa tlhapi. Fokotsa likotoana tsa haliod kapa halibut ka mokhoa o ts'oanang le letsoai le mofubelu. Joale, ka sejo se seholo, se sa tebang, sebelisa whisk ea fereko kapa terata ho kopanya phofo eohle ea morero, komine ea fatše le pepere e khubelu ea fatše bakeng sa ho fepa.
3. Hema oli ea mohloaare ka skillet e kholo holim'a mocheso-mocheso o phahameng. Joale, ka nako e le 'ngoe, u tšolle likaroloana tsa litlhapi ka motsoako oa phofo, u koahelle mahlakoreng' ohle a litlhapi ka motsoako oa phofo.
4. Beha likaroloana tsa litlhapi tse sitsoeng ka skillet ka oli e chesang. Oli e lokela ho theha litlolo tse nyane tse pota-potileng litlhapi ha u ntse u li beha ka pan. Ke kamoo u tla tseba kateng hore oli e chesa haholo. Haeba oli e phatloha ka matla ha u kenya litlhapi ka pan, oli e chesa haholo 'me u lokela ho fokotsa mocheso hanyenyane. Pheha tlhapi ka metsotso e 2-3 ka lehlakoreng le leng. Litlhapi li etsoa ha li fofa habonolo ka fereko. Pheha ka litlhapi tse 6-7 ka nako ho itšetlehile ka boholo ba skillet. Ha u batle ho tlōla tekanyo e ngata haholo kapa u tla qetella u e-na le litlhapi tse soggy.
5. Ha lihlahisoa tsa litlhapi li qeta ho pheha, li behe holim'a sethala sa terata se behiloeng ka holim'a bakeng ebe u li beha ka sebonong se futhumetseng (likarolo tse ka bang 170) ha u ntse u pheha litlhapi tse setseng. Sena se tla boloka litlhapi li futhumala ebile li hlasimolla.
6. Ho lokisa li-tacos, futhumala li-tortilla ka ho li beha ka li-skillet tse nyenyane tse futhumetseng ka mocheso o mofuthu, ebe li futhumala ka metsotsoana e seng mekae ho fihlela ka bonolo. Ebe u tlatsa tortilla e 'ngoe le e' ngoe le litlhapi tse peli, ka holimo ka khaba e kopanehileng ea khase, le ho khabisa ka cilantro e khethiloeng, le salsa ea khetho ea hau.
Re khetha ho sebelisa pico de gallo e bonolo, kapa monango o monate salsa holimo ho tacos.
Per Serving (li-tacos tse peli) Lik'hilojule 258, Mafura a 7gm, Carbs 32gm, Pro 16gm
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 348 |
| Total Fat | 12 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 47 mg |
| Sodium | 490 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 6 g |
| Liprotheine | 22 g |