Low-FODMAP Asia Sesame Coleslaw Ndi Teriyaki Chicken

Zakudya Zofunikira (potumikira)

Malori - 339

Mafuta - 15g

Carbs - 23g

Mapuloteni - 29g

Nthawi Yonse 55 min
Konzani 50 min , Cook 5 min
Mapemphero 6 (chikho chimodzi ndi 1/4)

Zokongola, zokometsetsa, ndi zokoma, nsomba zokongolazi ndi nkhuku zimapanga maonekedwe okongola. Ngakhale kabichi imadziwika kuti ndi "gassy" masamba, ndi otsika mokwanira mu FODMAP kuti iwonedwe ngati IBS-yochezeka m'magawo odzichepetsa. Chinsinsichi chingathe kukhala ngati chakudya chamadzulo kapena kukhala chakudya chokwanira mwa kuwonjezera mbali ya mpunga kuti ikhale yozungulira.

Zosakaniza

• 1 12-ounce phukusi lopangidwa ndi kabichi (makapu 8)
• 3 kaloti wonyezimira, wonyezimira
• 1/2 lalikulu tsabola wofiira tsabola, kudula mabokosi
• 1/2 chikho chochepetsedwa ndi scallion, masamba obiriwira okha
• 1-8-ounce akhoza kupukutira madzi a chestnuts, okonzedwa
• Supuni 5 mpunga wa viniga
• Supuni 3 zowonjezera shuga
• Supuni 5 zachepetsa sodium soya msuzi
• 1/4 chikho cha sameamu mafuta
• 4 supuni ya tiyi ya grated, mizu ya ginger yowonongeka
• Supuni 2 zowononga zitsamba
• 1 3/4 mapaundi opanda pake, mawere a nkhuku osaphika
• 1/4 supuni ya supuni mchere
• 1 1/2 supuni ya supuni mafuta a canola

Kukonzekera

1. Mu mbale yayikulu yotumikira, kuphatikiza kabichi, kaloti, tsabola, ndi matumbo.
2. Kuthamangitsani madzi a mabokosi a mabokosi pogwiritsa ntchito mpeni; onjezerani ku zamasamba mu mbale yotumikira.
3. Mu mbale yaing'ono, sungani pamodzi mpunga wa viniga, shuga, ndi soya msuzi mpaka shuga utha. Onjezani mafuta a sesame ndi ginger. Whisk mofulumizitsa, kenako chotsani 1/4 chikho cha kuvala, kuphatikizapo ginger, ndikuzisunga nkhuku.

1. Thirani zovala zotsalira pa masamba ndikugwedeza kuti muvale. Aloleni apite madziwa kwa mphindi makumi atatu kuti alole kuti odzola aphatikize, kuyambitsa 3 mpaka 4. Yonjezerani nthanga za sesame.
2. Pamene nsomba zimathamanga, konzekerani nkhuku. Kagawani mawere a nkhuku mopitirira mu zidutswa zakuda za inchi. Fukani ndi mchere.
3. Kutentha lalikulu skillet pa sing'anga kutentha kwakukulu. Mukatentha, onjezerani mafuta a canola ndi kutentha masekondi 30. Wonjezerani nkhuku ndikuyambitseni mwachangu mpaka nkhuku yophika ndipo musakhalenso pinki, mphindi zitatu kapena zisanu. Onjezani kuvala kosungidwa ndi kuphika kwa mphindi zitatu.
4. Kutumikira nkhuku pamwamba pa, kapena pambali pa, nsomba.

Zosakaniza Zosakaniza ndi Zobwereza

Ngati muli ndi nthawi, mungadzipangire kabichi wanu wochepa kwambiri. Pulogalamu imodzi yokhala yofiira kapena yobiriwira kabichi idzapereka pafupifupi makapu 8 a shredded kabichi. Kumbali inayi, ngati mutakhala waufupi pa nthawi, mukhoza kulowetsa 1/2 ya thumba la 10-ounce la zokometsera karoti kapena mapepala a kaloti.

Ngati mumakonda zokometsera zofiira, gwiritsani ntchito magawo asanu ndi awiri odulidwa m'malo mwa tsabola wofiira. Mukhozanso kugwiritsa ntchito viniga wa cider mmalo mwa viniga wosakaniza, ndi mapaundi okwana 3/4 osakanizidwa ndi nkhumba kapena nkhumba m'malo mwa nkhuku.

Kuti mupange chipatso cha gluten, musagwiritsire ntchito msuzi wa soya wopanda gluten .

Malangizo Ophika ndi Kutumikira

Kukoma kwa mafuta a sameamu ndizofunikira kwambiri ku khitchini ya FODMAP.

Amaphatikizapo zovuta komanso zokoma ku maphikidwe a ku Asia ndipo amapezeka m'masitolo ambiri. Werengani lemba mosamala, ndipo sankhani zokometsera (osati zokometsera) kwa maphikidwe ambiri, kupatula ngati muli wokonda zokometsera zokometsera. Sungani izo mufiriji mutatsegula.

Nkhumba za shuga zamasamba zimatulutsa utomoni wawo wa nutty. Kutentha pang'ono skillet pa sing'anga kutentha. Yonjezerani nyemba za sitsame ndikuyimbira mosalekeza mpaka pfungo lokoma ndi golide wofiirira, 3 mpaka 5 mphindi. Thirani mwamsanga mu mbale yaing'ono kuti muzizizira. Sungani mu chidebe chotsitsimula ndipo mugwiritse ntchito mkati mwa miyezi 1-2, kapena firiji kwa nthawi yayitali. Ndipo bwanji osapanga zowonjezera ndikugwiritsa ntchito mukuyambitsa ntchentche kapena zamatope?