Low-FODMAP Chicken Tikka Masala Recipe

Zakudya Zofunikira (potumikira)

Zikhala - 380

Mafuta - 13g

Carbs - 23g

Mapuloteni - 43g

Nthawi Yonse 130 min
Konzani mphindi 40 , Cook 90 min
Utumiki 6 (nkhuku 3 oz, 1 msuzi wa msuzi)

Nkhuku tikka masala imayamba ndi nkhuku za nkhuku zomwe zimayambira mu msuzi wa yogag. Mwachikhalidwe, nkhuku imawotchedwa mu ng'anjo yotentha ya tandoori.

Nkhumba yathu yotsika ya FODMAP ya mbale yotchukayi imayenera kuyambitsa nkhuku mpaka iyo imakhala yofiira kunja ndipo imakhala yonyowa mkati. Kutumikira pa tirigu wautali woyera kapena bulauni wa mpunga kuti mukhale ndi malo okwanira omwe akudyera ku Indian.

Zosakaniza

• Supuni 1 pansi chitowe
• Supuni 1 paprika
• Masipuniketi awiri a garam masala
• Supuni ya supuni pansi chile tsabola
• Supuni 1 pansi turmeric
• 1/2 supuni ya supuni pansi coriander
• 1/2 supuni ya tiyi asafetida (onani chithunzi pansipa)
• 1/2 supuni ya supuni ya tsabola watsopano wakuda
• 1/2 supuni ya supuni mchere
• 1 1/2 makapu yogudyira lasuse, ogawanika
• Supuni 2 yosungunuka, peeled watsopano wa mchenga wa mchenga, wagawanika
• 1 1/2 mapaundi opanda pake, chifuwa cha nkhuku chopanda khungu
• Supuni 3 adyo-amathira mafuta a azitona
• 1 chikho chochepa sliced ​​scallion amadyera (zobiriwira mbali yokha)
• 2 makapu akanadulidwa fennel babu
• 2 makapu thickly peeled, finely akanadulidwa mwatsopano rutabaga
• 1-28-ounce akhoza kuthyola tomato, palibe mchere wowonjezera
• 2 makapu otsika-sodium, otsika-FODMAP nkhuku msuzi

Kukonzekera

1. Mu mbale yaing'ono, sakanizani chitowe, paprika, garam masala, chile, nthaka, pepper, nyemba, ndi mchere. Gawani zosakaniza izi ndi theka limodzi ndi magawo atatu a yogurt ndi theka la ginger.
2. Dulani mafupa a nkhuku mu timitengo tating'onoting'ono timene ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono ting'onoting'ono timene timapanga kuti tipezeke bwino. Pogwiritsa ntchito mphanda, ming'oma yomwe ili pamwamba pa nkhuku kuti awathandize kukonda kwambiri. Akanikeni mu thumba lalikulu la zip-top kapena mbale yosasunthira, kutsanulira mu yogurt ndi kusakaniza kwasanganizo, chisindikizo, ndi refrigerate kwa maola awiri kapena 6.

1. Pafupifupi 1½ maola asanayambe kutumikira, tenthepu chapu ya 4-quart kapena uvuni wa Dutch pa heat. Pamene poto ikuwotcha, yikani adyo-inaika mafuta ndi ginger wotsalira kumalo otsala a osakaniza zonunkhira; kanikizani mpaka izi zikupanga phala lochepa. Onjezerani phala ku poto yotentha ndikulola kuti yophika kwa mphindi 1 mpaka 2 mpaka yununkhira ndipo imadetsa pang'ono. Izi zimatchedwa "kutentha" zonunkhira.
2. Onjezerani maluwa a scallion, babu a fennel, ndi rutabaga ndikugwedeza kuvala ndi mafuta ndi zonunkhira. Sungani masamba mpaka maluwa a scallion, pafupi maminiti khumi. Ngati ndiwo zamasamba zimayamba kumamatira, pukutani mu supuni ya madzi.
3. Onjezerani tomato wotchulidwa ndi msuzi. Onetsetsani kuti palibe masamba omwe amamatira pansi pa poto. Phimbani, bweretsani pamatumbo otsika, ndikuchepetseni kutentha kuti musamangokhala ola limodzi kwa ola limodzi, nthawi zina, mpaka rutabaga ali wachifundo.
4. Pamene msuzi amawoneka, konzekerani chowotcha cha uvuni pamtunda wa masentimita 4 pansi pa mchere ndikuchiwonetseratu.

1. Ikani nkhuku zowonongeka pamoto kapena mafuta ophika. Ikani nkhuku pansi pa broiler kwa mphindi 3 mpaka 4, mpaka iyo iyamba kuyamba bulauni m'malo. Chotsani poto, phindutsani nkhuku, ndipo perekani mbali ina mpaka nkhuku yophika. Chotsani zigawo zing'onozing'ono za nkhuku kuchokera pa poto pamene zikuchitika, kuti zisawonongeke. Kagawani kapena katsamba nkhuku yophika ngati mukufuna.

1. Lolani msuzi kuti uzizizira kwa mphindi khumi mpaka chitetezo chitagwire. Gwiritsani ntchito ndodo yogwiritsira ntchito pure msuzi ngati mukufunayo kapena musamutsitsire ku makina osakaniza. Onetsetsani mu yogurt yonse komanso mutentheteke mwachikondi ngati kuli kotheka. Kutumikira nkhuku ndi msuzi pa mpunga wophika.

Zosakaniza Zosakaniza ndi Zobwereza

Pofuna kusunga nthawi, perekani nkhuku zophikidwa popanda kupaka slicing ndikupatsanso msuzi popanda pureeing.

Makapu atatu ndi hafu a tomato watsopano amatha kugwiritsidwa ntchito mmalo mwa tomato wosweka.

Malangizo Ophika ndi Kutumikira

Pofuna kuyamwa bwino, konzekerani kutsogolo kuti muyambe kutsuka nkhuku kumayambiriro tsiku lomwe mukufuna kukonza.

Ngati mulibe adyo mumaphatikizira mafuta pamanja, onjezerani katsabola kakang'ono ka adyo, kudula zidutswa zazikulu, mafuta mukamawotcha zonunkhira. Chotsani zidutswa za adyo musanandike tomato ndi nkhuku msuzi.

Msuzi wa nkhuku otsika kwambiri wa FODMAP ndi wosakhala ndi anyezi kapena adyo. Onetsetsani kuti muwerenge zogwiritsira ntchito mosamala musanagule.

Asafetida, zonunkhira zomwe zimagwiritsidwa ntchito pophika ku India, zimaphatikizapo chidwi cha "allium" ku mbale iyi.

Mwamwayi, umasangalala kwambiri kusiyana ndi kununkhira. Yesani kubwereka pang'ono kuchokera kwa mnzanu kapena kugula pang'ono poyamba kuti muwone kuti mumakonda. Ngati simungathe kuzipeza, zikani.

Msuziwu ukhoza kuyambika bwino kwambiri. Pambuyo kuphika ndi kuyeretsa, firiji msuzi mpaka atangotumikira. Iwotentheni pansi pa stovetop, kenako yesani mu yogurt musanayambe kutumikira. Musalole kuti yogurt aziphika kapena zidzatha.