Chakudya Chamakiti ndi Chakumwa

Zakudya Zofunikira (potumikira)

Zikhala - 182

Mafuta - 10g

Carbs - 11g

Mapuloteni - 11g

Nthawi Yonse Mphindi 90
Konzani 45 min , Cook 45 min
Mapemphero 6

Mtengo ndi wosamvetsetseka koma wathanzi pa mbale iliyonse pomwe sipinachi imagwiritsidwa ntchito. Zakudya zathanzi, zokomazi zingadye nthawi iliyonse yamasiku. Pangani chakudya chamadzulo ndikuwotcherera zotsala zakusambira patsiku. Manyowa a tomato, omwe ali otsika-FODMAP m'magawo ang'onoang'ono, onjezerani zokoma zokoma phwetekere kukoma popanda kuthirira pansi nsombazo.

Zosakaniza

• Makapu 3 ½ makatata odzola
• 2 zowuma zowonongeka dzuwa
• 4 makapu Swiss chard, zimayambira ndi nthiti zachotsedwa
• 1 chikho madzi otentha, ogawanika
• Mazira aakulu 4
• ¾ chikho chopanda mkaka
• ¼ chikho minced mwatsopano chives
• ½ supuni ya tiyi yasambitsa basil
• Tsabola ya 1/16 pansi kapena supuni ya tiyi ya tiyi ya tiyi yowonongeka
• ¼ supuni ya mchere
• 1/8 supuni ya supuni ya tsabola watsopano wakuda
• 1/3 kapu yamagazi yothira bowa, kuchapidwa
• 1 chikho chadothika Cheddar tchizi

Kukonzekera

1. Chotsani uvuni ku 425F. Galamukani kwambiri mafuta a pie pamasentimita 9 x 1½ masentimita akuya.
2. Mu sing'anga, mbale yotetezeka ya microwave, mbatata zowonongeka peresenti 50 peresenti kapena mphamvu yofiira, mpaka mpaka thawed koma ozizira (zozizira pang'ono zazing'ono). Mwinanso, ikani mazira a browns mu mbale ndikunyamulira usiku m'firiji.
3. Ikani mapepala awiri ophimba mapepala angapo pa ntchito pamwamba. Kufalitsa mbatata muzowonongeka kochepa. Pamwamba ndi mapepala ambiri a pepala ndipo tumizani kuti mutenge madzi. Mbatata idzachepetsedwa kukhala makapu 2. Masamba olembera mapepala kuti mugwiritsenso ntchito kuyanika chithunzi chophika.

1. Sakanizani mbatata pamwamba ndi pambali pa poto ya pie mpaka kumtunda. Kutayira mbatata ndi kuphika utsi kapena mopepuka burashi ndi mafuta. Kuphika pakatikati pa uvuni ndikuphika mpaka mbatata ndizofiira golide bulauni kuzungulira pamwamba, mphindi 15 mpaka 20. Chotsani ku uvuni.
2. Sinthani uvuni mpaka 400F.
3. Pamene kutsetsereka ukuphika, mu mbale yaing'ono, tanikani tomato wouma dzuwa mu 1/2 chikho cha madzi otentha mpaka plikha, pafupifupi maminiti khumi. Sakanizani ndi finely kuwaza.
4. Mu kapu imodzi yamadzimadzi awiri kapena awiri ndi chivindikiro, gwiritsani pamodzi Swiss chard ndi madzi otsala ½ chikho. Phimbani ndi kunyezimira pa kutentha kwapakati, nthawi zina, mpaka masamba aphwanyidwa ndi ofewa, mphindi 4 mpaka 5.
5. Gwiritsani ntchito supuni yowonongeka kuti muchotse masamba, kusiya madziwo, ndikuwalola kuti azizizira pang'ono. Gwiritsani masamba a muluwo, pindikizani mapepala omwe amagwiritsidwa ntchito pa mbatata ndikukakamiza kuchotsa madzi owonjezera. Chotsani chithunzichi kuti mupange chikho ½.

1. Mu mbale yowonjezera, whisk pamodzi mazira ndi mkaka. Gwiritsani ntchito chives, basil, sage, mchere ndi tsabola wakuda. Gawani chard, bowa, tchizi, ndi akanadulidwa tomato mofanana pamtunda wambiri. Thirani dzira losakaniza pamwamba, kudzaza mpaka kumtunda. Zitha kuyenda pamphepete mwa utomoni wa mbatata.
2. Kuphika mpaka pamwamba pa quiche ndi golide wofiira kwambiri kuzungulira m'mphepete mwa msewu ndipo phokoso limawombera pang'ono pakati, mphindi 20 mpaka 25.

Zosakaniza Zosakaniza ndi Zobwereza

Ngati sichipezeka, gwiritsani ntchito sipinachi kapena beet masamba.

Ikani Cheddar ndi Swiss tchizi, Gouda, kapena tchizi wina wokalamba.

Chikho chimodzi chachinayi chatsopano chodulidwa katsabola chingagwiritsidwe ntchito mmalo mwa zouma zouma komanso zouma.

Gwiritsani ntchito tomato zam'chitini, chifukwa ali otsika kwambiri ku FODMAPs kuposa mwatsopano.

Malangizo Ophika ndi Kutumikira

Chida chodulidwa chimayambira ndi nthiti chikhoza kuwonjezeredwa ku supu, kapena kuphika pamodzi ndi mbewu zonse. Kapena amawasungunuka m'mafuta a maolivi kuti awonongeke komanso azigwiritsira ntchito bok choy.