Kakaretso ena e itšetlehile ka recipe e 5 ea linaleli bakeng sa guacamole ho tswa ho Tataiso ea Lijo tse Ntle tsa Carb. Phetolelo ena ea gluten e sebelisa mekhabiso e seng mekae nakong e lokiselitsoeng, e leng ho etsang hore e be mokhoa o potlakileng le o bonolo oa mokha.
Recipe e hloka hore salsa e lokiselitsoeng. Etsa bonnete ba hore u sebelisa sehlahisoa sa salsa sa gluten, kapa tomate ea salsa e ncha e entsoeng ka mahahapa, e leng e eketsang tatso e monate ho lero lena le nang le phepo e ntle ea gluten, ea mahala ea lebese le e tlaase ea lik'habohaedreite.
Likokoana-hloko ke mohloli o ruileng oa mafura a monounsaturated, vithamine K, ea bohlokoa bakeng sa bophelo bo botle ba masapo, potasiamo le fiber - tsohle mabaka a utloahalang a ho eketsa kankere ho lijo tsa hau tsa gluten.
Ithute ho eketsehileng ka li-avocado ho Tataiso ea rona ea Lijo tsa Tšebeletso .
Tlhokomeliso: Li -avocate tsa Haas (tse tsejoang hape e le li-avocadine tsa California) li nyenyane mme li na le letlalo le hlabolang ho feta la Fuerte, kapa la avocado la Floride, le leng le leholo ka letlalo le letle le le khanyang
Seo U tla se Hloka
- 3 likarabo (Haas e butsoitseng, kapa li-avocado tse 2 tse butsoitseng tse bonang-bona lintlha)
- 3p4 dikasiponate ho ea 1 tablespoon letsoai (Kosher, kapa ho latsoa)
- 1/2 senoelo
- tamati ea salsa (e lokisitsoeng kapa pico de gallo)
- 1/2 ho ea 1 teaspoon e nang le phofo ea garlic ea gluten (ho feta haeba o rata konofolo!)
- 2 tablespoons lero la lime (e sa tsoa hatisoa, eketsa le ho feta ha u fetola litlolo ha u rata)
- O ikhethela: pelepele tse peli tsa jalapeno (lipeo, likhabiso tse ntle)
Kamoo U ka e Etsang
- Hlatsoa li-avocado 'me u khaotse ka hloko halofo ka bolelele' me u tlose likoting. Sebelisa khaba ho kopa avocado ka sekotlolo sa lijo tsa motlakase.
- Eketsa letsoai, phofo ea konofolo le lero le pholileng la kalaka ho avocado. Fokotsa phetoho ea lijo ho fihlela guacamole ke mokhoa o tsitsitseng oo u o ratang. Batho ba bang ba rata cheka e boreleli, ba bang ba e rata joaloka chunkier - feela joaloka peanut butter!
- Sebelisa spatula ho hlakola guacamole ka sekotlolo mme u tsose ka salsa e lokiselitsoeng le pelepele tse khethiloeng ka jalapeno haeba u li sebelisa. Hlahloba litlolo le ho eketsa letsoai, phofo ea konofolo, lero la kalaka le / kapa salsa ha ho hlokahala.
- Bakeng sa tatso ea boleng bo botle, etsa kopa ena ho fihlela letsatsing le le leng pele ho sebeletsa, ho koahela le ho senya.
- Sebeletsa ka litlhapi tsa tortilla tsa poone ea gluten.
Khopotso: Kamehla etsa bonnete ba hore mosebetsi oa hau o sebetsa, lisebelisoa, lipane le lisebelisoa ha li na gluten. Bala kamehla mabitso a sehlahisoa. Bahlahisi ba ka fetola tlhahiso ea lihlahisoa ntle le tsebiso. Ha u belaela, u se ke ua reka kapa ua sebelisa sehlahisoa pele u kopana le moetsi ho tiisa hore sehlahisoa ha se na gluten.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 99 |
| Total Fat | 8 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 150 mg |
| Li-carbohydrate | 7 g |
| Fiber Fiber | 4 g |
| Liprotheine | 2 g |