Maseŵera Ochepa Omwe Amakhala Osuta Fodya Ali ndi Chikupe Chinsinsi

Zakudya Zofunikira (potumikira)

Malori - 172

Mafuta - 9g

Carbs - 17g

Mapuloteni - 9g

Nthawi Yonse 25 min
Konzani mphindi 15 , Cook 10 min
Mapemphero 4 (chikho 3/4 aliyense)

Mofanana ndi kale , makollards ali pafupi ndi mndandanda wa masamba olemera, koma ambiri a ife sitinaphunzire kuwakonda. Tapanga njira yomwe idzakupangitsani kufuna masekondi! Kusungunuka masamba asanayambe kuchepetsa kuchepetsa kukwiya kwawo, pamene nyama yankhumba ndi kusuta fodya zimapereka chisangalalo chochuluka. Onjezerani zosiyana ndi kasinthasintha kotsika kwa masamba a FODMAP ndi masamba awa.

Zosakaniza

• 2 1/4 supuni ya tiyi mchere (ogawanika)
• 1 pounds collard amadyera
• Supuni 2 adyo-amathira mafuta a azitona
• 2 ounces sliced ​​Bacon ya Canada (finely diced)
• Mapiritsi 2/3 a chikho (masamba obiriwira okha)
• 1 1/2 supuni ya tiyi yasuta paprika
• 1/4 supuni ya supuni ya tsabola watsopano wakuda
• 1 chikho chochepa chotchedwa sodium chickpeas (chatsekedwa ndi kuchapidwa)
• Supuni 6 madzi

Kukonzekera

1. Mu ng'anjo yotchedwa stockpot kapena Dutch, perekani 3 makilogalamu a madzi ndi supuni 2 za mchere kuti chithupsa.
2. Pamene madzi akusungunuka, amadyera masamba. Pamene nthitiyo imakhala yochuluka kuposa 1/8-inch thick, yang'anani kwambiri ndikuchotsa nthiti. Sungani masamba angapo palimodzi ndi kuwadula iwo mpaka magawo a theka-inchi. Sambani ndi kukhetsa masamba, ndi kuwaza iwo m'madzi otentha. Kuphika kwa mphindi ziwiri, kuyambitsa nthawi zingapo. Sungani masamba mu colander.

1. Bweretsani mphika ku chitofu ndikuwotcherera pamwamba-mkulu. Poto ikatenthedwa, yikani mafuta odzola, ndikuwombera poto kuti muvale mafuta. Onjezerani nyama yankhumba ndi kuphika mpaka khungu ndi bulauni, pafupi miniti imodzi.
2. Onjezerani makola, ma scallions, supuni ya supuni ya ¼, kusuta fodya, ndi tsabola. Sungani kwa mphindi ziwiri.
3. Onjezani nkhuku ndi madzi. Kutentha kutentha kwa sing'anga, kuphimba ndi kuphika mpaka masamba ali ofewa koma pang'ono pang'ono, pafupi maminiti atatu.
4. Chotsani chivundikiro; Ngati madzi aliwonse atsala, atembenuzira kutentha kwa msinkhu wapamwamba ndikuphika nthawi zina kuyambitsa mpaka madzi atuluka.

Zosakaniza Zosakaniza ndi Zobwereza

Ng'ombe ya ku Canada imadziwikanso ndi "bacon kumbuyo." Mutha kugwiritsa ntchito nyama yankhumba, nyama, kapena pancetta m'malo mwa Bacon ya Canada.

Kuti mupange zakudya zamasamba, chotsani nyama yankhumba ndi kuonjezera paprika kusuta supuni 2.

Malangizo Ophika ndi Kutumikira

Tembenuzirani mbale iyi kumalo odzaza: perekani pamwamba pa mpunga wophika, quinoa, mapira, masamba a buckwheat, teff, kapena mapira.

Zonsezi ndi mbewu zochepa za FODMAP zomwe mungasangalale popanda kuonetsa zizindikiro.