Chokopa Chochepa cha FODMAP Chokotcha Moto cha ku America

Zakudya Zofunikira (potumikira)

Zikhala - 345

Mafuta - 10g

Carbs - 46g

Mapuloteni - 19g

Nthawi Yonse 60 min
Konzani mphindi 10 , Cook 50 min
Mapemphero 8 (makapu 1 1/2 aliyense)

Ophika a Maine amati America amawadula ngati chakudya chawo chachikhalidwe chawo, koma chiyambi chake n'chotheka. Mwinamwake kwenikweni ndi chilengedwe cha ku France ku Canada, chifukwa chakudya ichi chimakondedwa kwambiri kumpoto kwa New York pafupi ndi malire a Canada, kumene amapita ndi dzina lakuti "goulash."

Buku ili ndi lotonthoza monga kale. Pofuna kuchepetsa FODMAPs mu msuzi, tinagwiritsa ntchito adyo m'malo mwa mafuta ndi scallion m'malo mwa adyo komanso anyezi. Tinagwiritsanso ntchito otsika-FODMAP macaroni mmalo mwa macaroni nthawi zonse-onani nsonga zophika ndi zothandizira pansipa kuti mugule malangizo pa izo.

Zosakaniza

• 1 makilogalamu osachepera akuweta ng'ombe
• Supuni 2 adyo-amathira mafuta a azitona
• 6 zamatchetechete, zobiriwira zokha, zochepa
• 1 wonyezimira wobiriwira belu tsabola, wothira, wodulidwa
• 1-28-ounce akhoza kudula tomato, osadulidwa
• 1 14.5-ounce akhoza kudula tomato, osadulidwa
• Supuni 2 supatso ya phwetekere
• Supuni 2 za supuni ya Worcestershire
• Supuni 1 ya mchere
• Supuni imodzi yowuma basil
• Supuni 1 yowuma oregano
• 1/2 supuni ya supuni ya tsabola wofiira wofiira (mwasankha)
• Supuni 1 shuga
• Mafuta 12 osaphika-FODMAP macaroni

Kukonzekera

1. Mu supu yaikulu, yolemera kapena yofikirapo, yanikitsani pansi ng'ombe ya 8 mpaka 10 pamtambo wambiri, kuidula mzidutswa tating'ono ndi spatula, mpaka titawunikira. Sakani mafuta owonjezera ngati kuli kofunikira.
2. Onjezerani mafuta, scallion masamba, ndi tsabola; Sungani mpaka masamba ali ofewa, pafupi maminiti khumi.
3. Onjezerani tomato, phala la tomato, msuzi wa Worcestershire, mchere, basil, oregano, tsabola wofiira, ndi shuga. Phimbani mphika ndi kubweretsa msuzi kuwira pa chimbudzi chokwanira; kuchepetsa kutentha ndi kuimirira kwa mphindi pafupifupi 30.

1. Cook ndi kukhetsa macaroni molingana ndi malingaliro a wopanga. Pasanapite nthawi, perekani msuzi ndi kuphika macaroni pamodzi. Gawani mu mbale zotumikira ndi pamwamba ndi tchizi ta Parmesan, ngati tifuna.

Zosakaniza Zosakaniza ndi Zobwereza

Ground Turkey ingagwiritsidwe ntchito mmalo mwa ng'ombe ya mafuta omwe amapezeka pansi pano.

Malangizo Ophika ndi Kutumikira

Ngakhale kuti zakudya zochepa za FODMAP siziyenera kukhala za gluteni, pasta ya gluten imakhala yochepa mu FODMAP chifukwa imapangidwa popanda tirigu. Zomwe timakonda pansi-FASMAP pastas zimagwirizana ndi chimanga ndi quinoa , kapena mpunga, chimanga, ndi quinoa. Werengani zowonjezera kuti zitsimikizidwe kuti zowonjezera zakutchire za FODMAP monga nyemba kapena nyemba sizinawonjezedwe.

Msuzi wa nyama ukhoza kupangidwa patsogolo pake, ndipo umatsitsimulira musanayambe kuwonjezera macaroni yophika.

Maonekedwe a msuzi amapindula pogwiritsira ntchito mankhwala opangidwa ndi phwetekere ngati amatha kuwatenga.

Msuzi woterewu angagwiritsidwe ntchito kapena opanda nyama m'njira zosiyanasiyana, mu njira iliyonse yomwe imatha kuyitanitsa msuzi wa spaghetti.