Low-FODMAP Thai Green Curry Pangani Chinsinsi

Zakudya Zofunikira (potumikira)

Zikhala - 67

Mafuta - 6g

Carbs - 4g

Mapuloteni - 1g

Nthawi Yonse 30 min
Konzani 30 min , Cook 0 min
Mapemphero 5 (1/4 chikho aliyense)

Zitsamba zobiriwira ndi zitsamba zobiriwira zimasiyanitsa ma curries ochokera ku Thai ochokera ku ofiira, a chikasu, ndi ena a curries. Zomwe zimapangitsa wobiriwira wobiriwira kukhala wothandizira kwambiri pazakudya zochepa za FODMAP popeza izi zowonjezera zokoma (kuphatikizapo zonunkhira bwino) zimatha kunyamula tsikulo popanda kukhala adyo watsopano ndi shallots.

Magaziniyi sagwiritsa ntchito masamba a coriander ndipo imayambira m'malo mwa coriander, ndi masamba a scallion ndi laimu zest mmalo mwa masamba a mandimu. Tinagwiritsira ntchito adyo-kuika mafuta kuti azitulutsa komanso chinyezi, kotero kuti phalala likhoza kukhala pansi pa blender m'malo mwa matope ndi pestle. Mu njira iliyonse yomwe imayitanitsa phalala yowonjezera, pewani chotsitsika ichi-FODMAP cholembera cha phala yamakina kapena zamabotolo.

Zosakaniza

• ½ supuni ya tiyi ya chitowe
• Masupuni 1½ a coriander mbewu
• 5 peppercorns wakuda
• 1 mandimu yamaluwa
• Supuni 2 nsomba msuzi
• Supuni 2 adyo-amathira mafuta a azitona
• Masipuniketi awiri atsopano a mandimu (kuyambira 1 laimu)
• Masamba a cilantro 1 ndi timadzi timene timayambira (5 ounces, pafupifupi 30)
• 1 tsabola watsopano wa Serrano, nyemba, kapena tizilombo tating'onoting'ono tating'ono ta Thai
• Supuni 1 yosungunuka, peeled msuzi watsopano wa ginger
• 1 chikho chochepa sliced scallion amadyera

Kukonzekera

1. Mu heavy skillet pa sing'anga kutentha, kuwaphika chitowe ndi coriander mbewu mpaka kukhala onunkhira ndi mdima pang'ono 3 mpaka 4 mphindi. Nthawi yozizira, perekani nyembazo ndi nyemba za peppercorns.
2. Tayani kumapeto kwa phesi la lemongrass. Chotsani kunja, masamba obiriwira, povumbulutsira mutu wachikasu. Kuyambira kumapeto kwa pansi, dulani mandimuyi kuti mukhale magawo opondaponda, kuyima pafupi ndi phesi kapena pamene maziko akuwoneka kuti atha.

1. Onjezerani kusakaniza kwa zonunkhira, mandimu, nsomba ya msuzi, ndi mafuta ku mbale ya blender kapena purosesa. Kenaka, onjezerani zitsulo zotchedwa lame, cilantro, tsabola wa chile, mizu ya ginger, ndi masamba a scallion. Ndondomekoyi mpaka phalapangidwe, pogwiritsira ntchito phokoso loyenera kuti lizitha kusakaniza zitsulo kutsogolo kwa blender. Gwiritsani ntchito kapena kuzizira mwamsanga.

Zosakaniza Zosakaniza ndi Zobwereza

Chitowe ndi mbeu za coriander zimalowe m'malo m'malo okazinga ndi kukupera mbewu zanu.

Malangizo Ophika ndi Kutumikira

Zakudya zonunkhira zimatha kukhala pansi pogwiritsira ntchito zonunkhira zamagetsi kapena chopukusira khofi, mtedza ndi pestle, pulogalamu ya chakudya, kapena mphero yamoto.

Kapepala kamodzi kake kameneka kanakhala ndi 14.5 ounce kamodzi kokha ka zonona za kakhutikiti kamene kamadzakwanira mapaundi a nkhuku ndi makapu angapo a ndiwo zamasamba. Chifukwa sichimangokhala ngati malonda ogulitsa mankhwala, timalangiza kuti mugwiritse ntchito mobwerezabwereza momwe mungapemphekerere maphikidwe.

Zinyumba zimamangirira bwino kwambiri mitsuko ing'onoing'ono. Kapena, gawanizani phalalayi mu tiyi ya tiyi ya madzi, tulukani ma cubes ozizira, ndipo muwasungire mufiriji mu chidebe chotsitsimula.