Greek Brown Rice Saladi

Zakudya Zofunikira (potumikira)

Zamakono - 200

Mafuta - 12g

Carbs - 19g

Mapuloteni - 5g

Nthawi Yonse 55 min
Konzani mphindi 15 , Cook 40 min
Mapemphero 10 (1 chikho aliyense)

Zomera za chilimwe ndi zitsamba zimagwirizana bwino ndi mpunga wofiira mu mbale iyi. Kugwiritsira ntchito mbali zobiriwira za scallions kumapatsa chisangalalo cha allium, pamene kusungira kachilombo kochepa mu FODMAPs; perekani zotsalira zololedwa ma bulbu kumbali kwa anthu odyera omwe satsatira chakudya chochepa cha FODMAP.

Kuwonjezera pa kukhala ndi BS-friendly, Greek Brown mpunga saladi amaphatikizapo zitsulo monga mafuta ndi walnuts kusangalatsa matumbo a Mediterranean zakudya okonda. Saladi wa tirigu akhoza kutumizidwa ngati mbale kumbali pa chakudya chanu chachikulu ndi zotsalira zingathe kubweretsa masangweji mu bokosi lanu la masana!

Zosakaniza

• 2¼ makapu madzi
• 1 chikho choda bulauni mpunga
• ½ supuni yamchere
• ½ supuni ya tiyi ya tsabola watsopano wakuda
• ¼ chikho cha mandimu watsopano
• ¼ chikho chosakwanira namwali wa azitona
• 2/3 chikho chodulidwa zitsamba (basil, timbewu tonunkhira, ndi / kapena parsley)
• 2/3 chikho chochepetsedwa ndi scallion masamba (zobiriwira zokha)
• 1 chikho chophwima feta chese (pafupifupi ma ola 4)
• 2 makapu makumi atatu chitumbuwa tomato
• 1/3 chikho chodulidwa walnuts
• ✓ Chikapu chachingerezi, chodulidwa

Kukonzekera

1. Mu sing'anga phukusi, tengerani madzi kwa chithupsa pa kutentha kwakukulu. Gwiritsani mpunga, kuchepetsa kutentha, kuphimba ndi simmer mpaka mpunga uli wachifundo ndipo madzi atengeka, mphindi 35 mpaka 40. Chotsani kutentha ndikulola mpunga kuti uziwombera kwa mphindi zisanu ndi zisanu ndi ziwiri. Kenaka, chotsani chivindikiro ndikulola mpunga kuti uzizizira mpaka utatsala pang'ono kutentha.
2. Onetsetsani mchere, tsabola, mandimu, mafuta a azitona, zitsamba, masamba a scallion, crumbled feta, tomato yamatchire, walnuts, ndi nkhaka. Kutumikira mwamsanga, kapena friji yophimbidwa mwamphamvu mpaka mutumikire.

Zosakaniza Zosakaniza ndi Zobwereza

Mtengo wofanana wa masamba aliwonse otsika-FODMAP angagwiritsidwe ntchito mmalo mwa tomato yamatcheri ndi nkhaka za Chingerezi.

Mtedza wa pine kapena pecans ukhoza kukhala m'malo mwa walnuts.

Mbewu zina zochepa za FODMAP zingagwiritsidwe ntchito mmalo awa mmalo mwa, kapena kuwonjezera pa, mpunga. Gwiritsani ntchito makapu atatu a mpunga wophika, quinoa, mapira, buckwheat, kapena manyuchi.

Malangizo Ophika ndi Kutumikira

Mtundu wa mpunga wofiira (tirigu wochepa, tirigu wautali, ndi zina zotero) umatengera nthawi yophika ndi madzi abwino omwe ayenera kugwiritsidwa ntchito. Gwiritsani ntchito mfundo zomwe zaperekedwa pa pulogalamu ya mpunga ngati zilipo.