Zakudya Zofunikira (potumikira)
Zikhala - 239
Mafuta - 11g
Carbs - 10g
Mapuloteni - 26g
Nthawi Yonse 95 min
Konzani mphindi 20 , Cook 75 min
Mapemphero 6 (1 chikho aliyense)
Zonsezi zimagwirizanitsa chimodzi: sour-kirimu gravy. Tsopano kuti kirimu chosaphika cha lactose chilipo m'misika ina, ngakhale anthu omwe ayenera kupewa lactose monga gawo la zakudya zochepa za FODMAP akhoza kusangalala ndi chakudya chokalembachi, chodyera.
Kuti mukhale otsika kwambiri FODMAP, onetsetsani kuti mumagwiritsa ntchito bowa zam'chitini, zomwe ziri zochepa mu FODMAP kuposa zatsopano, ndipo musankhe msuzi wotsekemera wa sodium wosakhala ndi anyezi kapena adyo. Progresso yafupika-msuzi wa nkhuku sodium ndi imodzi yomwe ikugwirizana ndi ndalamazo.
Zosakaniza
- Supuni 6 zinasankhidwa ufa wa manyuchi
- ½ supuni yamchere
- ½ supuni ya tiyi ya tsabola watsopano wakuda
- ½ supuni ya tiyi yowuma masamba anu
- 1 ½ pounds boneless, chifuwa chopanda khungu, sliced mu 3/4-inch n'kupanga
- Supuni 2 adyo- amathira mafuta a azitona , ogawanika
- 1 tsabola wofiira wonyezimira wofiira, wothira ndi kudulidwa
- ¼ makilogalamu fennel babu, akanadulidwa
- 4 ounces amatsanulira masamba am'chipinda zam'chitini (zokolola kuchokera ku maola asanu ndi awiri akhoza)
- Supuni 1 ya Worcestershire msuzi
- 2 makapu amachepetsa sodium nkhuku msuzi
- ½ chikho chopanda kirimu wowawasa
- Supuni 1 ya dijon mpiru
Kukonzekera
- Muzitsamba zosakanizika, sungani pamodzi ufa wa manyuchi, mchere, tsabola, ndi thyme. Chotsani nkhukuzo mu ufa wosakaniza.
- Mu skillet yaikulu yokhala ndi chivindikiro choyenera, kutentha supuni 1 ya mafuta pa shuga yotentha mpaka mafuta onunkhira. Tsamba 1/4 chikho cha tsabola wofiira kuti mukongoletse ndikusunga zonse ndi fennel kwa mphindi zisanu. Tumizani masamba osungunulidwa ku mbale yamkati.
- Yesani supuni yachiwiri ya mafuta mkatikati mwa skillet ndikupangira skillet kuti mugawire. Onjezani nkhuku ku skillet; kusunga ufa wowonjezera kuchokera ku dredging dish. Brown nkhuku kumbali zonse, pafupi mphindi 15. Pezani pansi pa skillet ndi spatula pamene mutembenuza nkhuku, kotero musataye kutsika.
- Bweretsani tsabola wofiira ndi fennel ku poto. Onjezerani bowa, msuzi wa Worcestershire, ndi msuzi wa nkhuku. Phimbani skillet, tibweretseni ku simmer, kenaka yesani kutentha kuti muzimve bwino maminiti 45. Onjezerani ufa wowonjezerapo ndi simmer mpaka gravy yakula, mphindi 2-3. Chotsani kutentha, kukoketsani kirimu wowawasa ndi mpiru, ndipo mutumikire mwamsanga pa mpunga, zokongoletsedwa ndi tsabola wofiira wodulidwa.
Kusiyanasiyana ndi Kusintha
Ngati simungathe kupeza kirimu wowawasa, musagwiritsire ntchito kirimu wowawasa kwambiri ngati mukuganiza kuti mungathe kumwa lactose pang'ono, ndikugwiritsanso ntchito imodzi yokha, yomwe ingakhale ndi 1 / Supuni 2 za kirimu wowawasa mmenemo ndipo mwinamwake osachepera 1 galamu la lactose.
Kuti mukhale wopanda gluten, gwiritsani ntchito msuzi wa Worcestershire wopanda gluten.
Malangizo Ophika ndi Kutumikira
Chinsinsi cha nkhuku yowunikira ndikuphika mphodza pa simmer, osati chithupsa.
Sinthani kutentha komwe kuli kofunikira pa nthawi iliyonse yophika pofuna kupewa kutentha, zomwe zimapweteka nkhuku.
Ngati bajeti yanu ikuloleza, yerekezani nkhuku yanu ngati zophika nkhuku kapena cutlets, kuti muteteze njirayi pokonzekera izi.
Ngati mukukonzekera mpunga wofiira kuti mupite ndi chakudya ichi, yambani pamene mukuyamba kuyamwa masamba.
Ngati mpunga umatha kuphika maminiti angapo isanayambe, sungani kutentha, chotsani mphika, ndi kuthira mpunga musanatumikire.