Low-FODMAP Bruschetta Mbatata Zikopa Chinsinsi

Zakudya Zofunikira (potumikira)

Malori - 170

Mafuta - 7g

Carbs - 23g

Mapuloteni - 5g

Total Time 100 min
Konzani 30 min , Cook 70 min
Mapemphero 6 (1/2 mbatata, 1/2 chikho msuzi)

Miphika ya mbatata pamwamba pa mndandanda wa "maulendo ambiri omwe amalamulidwa kawirikawiri" m'mabuku ndi m'malesitilanti. Nzosadabwitsa-iwo onse ali okoma mtima ndi okoma.

Tsamba lathu lochepa la FODMAP, limene mungapange panyumba, ndi lothandizira IBS. Osati izi zokha, kugwiritsa ntchito mbatata yosagwiritsidwa ntchito mosapitirira mavitamini m'malo mwa kuphika mu mafuta ozizira kwambiri kumakhalabe wathanzi. Tachotsa zofukiza zonse kuti tiwonjezere kukoma kwa zikopa za mbatata popanda FODMAPs.

Kusamwa mafuta ndi kukoma kwa adyo, monga momwe tawonetsera mu njira iyi, ndi njira yokonda kwambiri yopangira FODMAP. Pogwiritsa ntchito tomato wapadera, vinyo wosasa wa basamu, zitsamba zatsopano, ndi Parmesan zogwiritsa ntchito manja.

Zosakaniza

• Masamba osakaniza a russet (1 makilogalamu asanu ounces)
• 2 watsopano adyo cloves
• Supuni 2 zowonjezera mafuta azitona
• 14.5-ounce amatha kuwotcha moto, kuthira tomato osatulutsidwa, kutsekedwa
• Supuni imodzi ya basamuki viniga
• ½ supuni yamchere
• ½ supuni ya tiyi ya tsabola watsopano wakuda
• ½ chikho chodulidwa chatsopano, chowonjezera chokongoletsera
• ½ chikho chapakati cha grmes parmesan

Kukonzekera

1. Chotsani uvuni ku 400F.
2. Sungani mbatata kuti muchotse dothi, ndipo muziponyera mowirikiza ndi mphanda kuti mulole nthunzi kuthawa. Ayikeni pa teyala yophika ndi kuphika mpaka foloko, 45 mpaka 50 minutes. Chotsani mbatata ku uvuni ndipo mulole ozizira mpaka atetezedwe kuthana ndi mphindi 10.
3. Ngakhale mbatata kuphika, adzapatsa mafuta ndi adyo. Dulani adyo cloves mu zidutswa zazikulu. Mu sing'anga yapamwamba, sungani adyo pa chimfine cha maolivi mpaka mutayamba kufiira. Taya adyo. Thirani supuni yonse ya 1 ya mafuta mu mbale yaying'ono ndikuyika pambali.

1. Mafuta otsala poto, onjezerani tomato, vinyo wosasa, vinyo, ndi tsabola. Bweretsani chithupsa pa kutentha kwapakati-kutentha, ndiye kuchepetsa kutentha kutenthe.
2. Pamene mbatata ndi yozizira kwambiri, yidula pakati. Pogwiritsa ntchito supuni yaikulu, pangani nyemba zoyera za mbatata kunja, kusiya zikopa zoposa masentimita makumi asanu ndi atatu. Refrigerate mnofu wa mbatata wotsegulira ntchito ina.
3. Ikani magawo a mbatata pamatayala osaphika osakanizika ndi kuwasuntha kumbali zonse ndi mafuta osungidwa a adyo. Abwezeretseni ku uvuni mpaka crispy ndi bulauni, pafupifupi mphindi 20.
4. Asanayambe kutumikira, ayambitseni chodulidwa basil mu phwetekere osakaniza. Sakanizani msuzi mu zikopa za mbatata. Fukusira zikopa za mbatata zodzaza ndi ¼ chikho cha atsitsi grated parmesan tchizi ndi zowonjezera zophika, ngati mukufuna.

Zosakaniza Zosakaniza ndi Zobwereza

Ngati muli ndi adyo-imalowetsa mafuta pambali, ikani mmalo mwa adyo cloves ndi mafuta; chotsani sitepe yophatikiza mafuta.

Ngati nsalu yatsopanoyo siidalipo, supuni ya supuni ya ½ yowonjezerapo yosakanizidwa kapena yowonjezera ku Italy.

Kusiyanasiyana kwa zitsamba, tisiye tchizi ta parmesan.

Malangizo Ophika ndi Kutumikira

Chinsinsichi chinapangidwira mbatata zophika kwambiri monga russets. Mbatata zina zingagwiritsidwe ntchito, koma nthawi yophika ndi kapangidwe zimasiyana.