Nutrition Highlights (pakushanda)
Maoriro - 410
Fati - 19g
Carbs - 26g
Maprotheni - 36g
Nguva Yese 50 min
Prep 30 min , Cook 20 min
Kushumira 4
Pan-blackening iyi ndiyo nzira inobatsira yekugadzira hove. Yakagadzirwa nemafuta, seyedu ndeye, pan-blackening ndeimwe nzira ine utano kune yakadzika-kunaya uye inogona kushandiswa nemhando ipi zvayo yehove fillet.
Hove dzakasvibiswa dzakabatanidzwa pano dzine zvinonhuwira zve habanero cheese grits uye nemiriwo mutsva kunotonhora zvinhu zvishoma. Mbeu dzepumpkin uye avocados zvinogona kuiswa pane zvokudya zvakaderera-FODMAP kana zvichishandiswa sezvipfeko panzvimbo pezvokudya zvakanyanya. Inonaka!
Zvimwe
- 1 teaspoon inopisa paprika
- 1 teaspoon pasi cumin
- 1/2 teaspoon pasi ancho chile
- 1/4 teaspoon pasi mustard
- 1/4 teaspoon itsva yakasviba pasi pepuru
- 1/8 teaspoon pasi cayenne pepper
- 1/8 teaspoon munyu
- 1 pound cod kana imwe hove yakachena yehove (zvina 4-ounce fillets)
- 2 1/4 makapu akaderedzwa-sodium, pasi-FODMAP nyama yemukaka (kwete garlic kana eiii)
- 1/2 kapu isina kubikwa gorosi
- 1/2 mukombe shredded habanero cheddar cheese, yakaparadzaniswa
- 2 tablespoons garlic-inokonzera maorivhi
- 4 makapu akachekwa Romaine lettuce
- 1 1/2 makapu akavezwa yakachena tomato
- 1/4 kapu yakatswa scallion greens (gorosi chikamu chete)
- 1/2 mashizha avocado, akachekwa
- 3 tablespoons pumpkin mbeu
- 3 tablespoons yakakangwa cilantro
- 1 lime, in wedges
Kugadzirira
- Muchidimbu chiduku, sanganisira mapurika, chimini, chile pasi, pasi yemasitadhi, tsvuku tsvuku, pepper cayenne, uye munyu.
- Fukisa kusanganiswa kwezvinonhuwira kumativi maviri ehove imwe neimwe yehove. Paridzai musanganiswa zvakafanana kumativi echidimbu chimwe nechimwe.
- Muchikwata chinoputika, simbisa pamwe chete muto wekuku uye gorosi; kufukidza pombi. Pakati pepakati-yakanyanya kupisa, tora goroti kuti uite. Deredza kupisa kuti uchengetedze simbi uye kubika gorofu, zvichiita kuti dzimwe nguva dzive, kusvikira dzanyorova uye dzinyoro maminitsi makumi maviri. Bvisa pombi kubva pamoto, uwedzere hafu ye habanero cheddar, uye fukisa kusvikira cheese isungunuka.
- Kunyange zvazvo gorosi iri kubika, mune dare rakakura rakagadzirirwa kana simbi isina tsvina ye-skillet, inopisa mafuta-gorosi-inoputirwa pamusoro pepakati-yakanyanya kupisa. Kana imwe nguva mafuta ari mupani ichipisa zvakakwana kuti asvike donhwe remvura, uwedzere hove dzehove. Pheka kwemaminetsi matatu kusvika kumana, kusvikira mhete dzakatetepa dzikave dzakanyoroka uye dzisina kuvhara, ezvo flip uye ugadzire mamwe matatu kusvika kumaminitsi mana. Chengetedza firipi imwe neimwe pane imwe nzvimbo yakakura kuti uve nechokwadi chokuti yakaitwa nenzira yose. Ihove yakagadzirwa ndeye mutsvuku wakachena uye majeko ari nyore nyore. Kuti zvive nemigumisiro yakanakisisa, iyo yose yepasi imwe neimwe inofanira kufambidzana nepani, saka iwe unogona kuda kubika hove muviri batch.
- Muchikamu chimwe nechimwe chezvikamu zvina, isa murwi wechizi gits kune rumwe rutivi. Kune rumwe rutivi, rongai lettuce uye tomato. Pamusoro mimwe miriwo ine hove yakabikwa. Kuchengeta, kusasa imwe ndiro ne 1/4 yeiyo yakasara habanero cheddar, zviputi, avocado, mbeu dzomuputi, uye cilantro. Shumira ne wedges yeiyo.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Mukuwedzera kune cod, zviduku zviduku zve tilapia, haddock, catfish, kana chete zvinogona kushandiswa kuti zvive nyore.
Kana iwe usina hanya nezvokudya zvinonaka, shingairira cheddar cheese panzvimbo ye habanero cheddar.
Nokuda kwewaini isina mbiriso, siyai cheese. Panzvimbo payo simbisa 1/8 teaspoon yakapwanyika tsvuku tsvuku tsvuku muzvikanda, kana zvimwe kuverenga.
Kubika uye Kushumira Mazano
Purchase tsvaga kana "yekare yakanyanyisa" hove pazuva raunoronga kuishanda naro. Kana ukashandisa zvipfeko zvehove zvakanyanyisa, zvibvise kubva mufiriji usiku hwakatangira uye uzvibvumira kuti zvidye mufiriji kusvikira yava nguva yekugadzirira kudya.
Zvikwereti zvinogona kutora nguva yakawanda kana nguva shoma kuti igadzire, zvichienderana nezvakanaka sei. Shandisa nguva yekubika yakataurwa pamusoro pekugadzira michina, kana iripo.
Iyi kero inobereka kushandiswa kwema 4 s, imwe neimwe inopa 3 ounces hove, 1/2 mukombe yakawanda, uye 1 3/4 makapu saladi.