Classic Shakshuka Recipe Ndi Msuzi Wodzipangira Wokha

Zakudya Zofunikira (potumikira)

Malori - 298

Mafuta - 19g

Carbs - 16g

Mapuloteni - 17g

Nthawi Yonse 55 min
Konzani mphindi 15 , Cook 40 min
Utumiki 2 (mazira 2 + 1 chikho cha msuzi aliyense)

Ambiri maphikidwe a shakshuka (mwachindunji shakshouka, chakchouka, kapena amapatsa dzina loipa la Mazira mu Purgatory) gwiritsani ntchito anyezi ambiri mu tomato msuzi. Mwamwayi kwa iwo omwe amatsatira zakudya zochepa za FODMAP, zingakhale zokoma popanda.

Kutumikira nthawi zambiri monga chakudya cham'mawa ku North Africa ndi madera ena a Mediterranean ndi Middle East, shakshuka akhoza kusangalala nthawi iliyonse ya tsiku. Ngakhale zimatenga nthawi kuti tipange, shakshuka ndi njira yosavuta komanso yosavuta.

Zosakaniza

• Supuni imodzi ya adyo-inalowetsa mafuta a azitona
• ¾ chikho chamtengo wapatali chotchedwa fennel babu, (ounces 3)
• ½ lalikulu tsabola wofiira, wofiira kwambiri
• ½ chikho chochepetsedwa ndi scallion masamba, ogawanika
• ¼ supuni pansi chitowe
• ¼ supuni yasuta paprika
• ¼ supuni ya mchere
• ¼ supuni ya tiyi yatsopano tsabola wakuda
• 1/3 chikho madzi
• 1 14.5-ounce amatha kuthira tomato osatetezedwa, osadulidwa
• Supuni 1 supuni ya phwetekere
• Mazira aakulu 4
• Supuni 2 zowonjezera cheese

Kukonzekera

1. Mu 8-inch skillet pa sing'anga kutentha, kutentha mafuta a adyo. Onjezerani fennel, tsabola wofiira, ndi zambiri zamakono, kusungirako mapeyala ena okongoletsa.
2. Onjezani chitowe, paprika, mchere, tsabola, ndi madzi; Pembedzani mwachidule, ndiye kuphimba ndi kusintha kutentha kuti musamve mpaka masamba ali ofewa pafupi mphindi 20. Ngati madziwa atuluka musanayambe kuphika ndi kusinthasintha zomwe mukuzifuna, mukhoza kuwonjezera madzi supuni imodzi panthawi kuti pakhale nthawi yayitali.

1. Onjezerani tomato ndi phwetekere ndikuyamikiranso maminiti 15, mpaka msuzi akufanana ndi msuzi wa spaghetti.
2. Gwiritsani ntchito kumbuyo kwa supuni yaikulu, pangani magawo pamwamba pa phwetekere msuzi, imodzi pa dzira lililonse. Dulani mazira kamodzi pang'onopang'ono, fufuzani zigoba, ndipo mupatseni mwapang'onopang'ono mu magawo kuti muthe kuswa yolks. Phimbani poto ndikuphika, kuyang'ana kawirikawiri, kuzipereka zanu zopatsa, mpaka mphindi khumi.
3. Pamwamba ndi chembe ya crumbled feta ndi zina zotsala zomwe zimatumikira.

Zosakaniza Zosakaniza ndi Zobwereza

Bokosi la 14-ounce la tomato odulidwa kapena odulidwa bwino akhoza kukhala m'malo mwa tomato. Ngakhale makina a ku America sapereka tomato odulidwa muzitini 14.5-ounce, mungagwiritse ntchito theka la 28 ounce mukhoza kuwonjezera theka la ntchito ina.

Ngati mukufuna kupangika kosavuta, mukhoza kuyesa msuzi wochuluka ndikusungunula mu msolo musanabwererenso ku skillet kuti mudutse mazira.

Malangizo Ophika ndi Kutumikira

Mazira opangidwa ndi mazira angakhale magwero a matenda odyetsa chakudya. Timalimbikitsa kuphika mazira mpaka onse a yolks ndi azungu ali olimba.

Shakshuka nthawi zambiri amatumikiridwa ndi toast. Kuti ukhale wotsika-FODMAP, gwiritsani ntchito toast yopangidwa kuchokera ku mkate wowawasa. Ngati mumadya zakudya zopanda thanzi, chezani mkate wopanda gluten popanda zopangira zowonjezera za FODMAP.

Odyera ang'onoang'ono angapezeko njira iyi yokwanira yokwanira 4 servings.