Tlhahiso ena ea Tuna le ea Chickpea Patties ke ea mahala ebile ha e na litapole joaloka li-fillers. Ho e-na le hoo, li-chickpeas tse hloekileng tse nang le fiber li kenngoa moxeng. Ke mofuta o monate o monate ho patties ea salmon. Li -chickpea li eketsa litekanyo tsa nutty ho tsena tse patties tse kenngoa ka cilantro le parsley e ncha le lehlakoreng la peo ea komine. Sebeletsa ka lehlakoreng la likomkomere mme o kentse yogurt bakeng sa ho pata.
Seo U tla se Hloka
- Tuna Patties:
- 1 o na le / ounise tse 1400 tsa li-chickpeas (e ts'oetsoe)
- 1/8 senoelo sa oli ea mohloaare (bakeng sa ho kopanya)
- 1 li-ounces / ligrama tse 400 tuna (metsi a tletseng metsi, a tšolotsoeng)
- 1-2 khōlō lihoete (grated)
- 1 eiee e nyane (e khaoletsoeng hantle)
- 2 cloves konofolo (khabeloa chopped)
- 1 cilantro e nang le matsoho (a hloekileng, a khabehileng a khaotsoe)
- 1 e nang le letsoho la parsley (e ncha, e khabeloa hantle)
- 1/2 teaspoon letsoai (leoatle)
- 1 teaspoon e khubelu ea li-flakes
- Bakeng sa ho Frying:
- 1/4 phofo ea senoelo
- 3/4 senoelo sa bohobe crumbs (bakeng sa ho cheka)
- Likopi tse 2 oli ea limela (bakeng sa ho monya)
- Ho fafatsa Sauce:
- Likarolo tse 1 1/2 tsa yogurt (tlhaho)
- 1/2 likomkomere (e ts'oetsoe le li-cubed)
- 1 koena e nang le letsoho (e hahiloeng hantle)
- 1 clove garlic (grated)
- 1 lemon (likaroloana)
Kamoo U ka e Etsang
- Li-chickpeas sebakeng sa blender kapa processor ea lijo hammoho le 1/8 senoelo sa oli ea mohloaare. Kopanya ho hoo e batlang e le puree makichi. Fetisetsa sekotlolo se kopanyang.
- Eketsa tuna, lihoete tse grated, onion, konofolo, cilantro, parsley, letsoai la leoatle le li-flakes tsa chile. Khothalletsa hore u kopane.
- Etsa motsoako ka li-patties tse nyenyane ebe o koahela le ho oela ka refrigerate metsotso e 30.
- Tlosa patties ho tloha firiji ebe o tšela phofo e nyenyane, o lateloa ke litlhoko tsa bohobe.
- Hlakola ka 1 tablespoon ea oli ea limela ka har'a skillet e sa hloekeng le mafura a fry ho fihlela e le putsoa ea khauta ka lehlakoreng le leng. Sebaka sa marang-rang se nang le thaole ea pampiri e le hore u tsoe. Haeba li bonahala eka li le mongobo, joale li tšeloe ka lekhetlo la bobeli 'me li ntše metsi. Sena se thusa patties ho boloka sebōpeho sa bona.
- Ho etsa sauce ea dipping, kopana le yogurt, likomkomere, koena le grated konofolo ka sekotlolo se senyenyane. Hlahisa hantle mme o sebetse ka li-patties tsa tuna chickpea hammoho le li-wedges tsa lemon bakeng sa ho finyella.
E hlophisitsoe ke Barbara Rolek
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1788 |
| Total Fat | 134 g |
| Fat Satated | 13 g |
| Fat Unsaturated | 90 g |
| Cholesterol | 57 mg |
| Sodium | 1,235 mg |
| Li-carbohydrate | 102 g |
| Fiber Fiber | 14 g |
| Liprotheine | 52 g |