Zakudya Zofunikira (potumikira)
Mawerengero - 220
Mafuta - 16g
Carbs - 4g
Mapuloteni - 14g
Nthawi Yonse 20 min
Konzani mphindi zisanu , Cook 15 min
Utumiki 2 (mazira awiri)
Mazira awa ophika koma ndiwo mankhwala enieni; amawoneka okongola pamene akuwoneka. Pakati pa chakudya cham'mawa cha FODMAP, perekani izi ndi mbatata, chotupitsa chosakaniza, kapena nyemba, ndi mbali ya yogurt yopanda lactose ndi blueberries. Kutumikira mazira pa tebulo mu zikopa zomwe iwo ankaphika.
Zosakaniza
- 1 - supuni batala
- ¼ chikho chofewa chofiira kabichi
- 5 tomato yamatchire, ochepa
- 6 masamba atsopano
- Mazira aakulu 4
- ¼ supuni ya tiyi yatsopano tsabola wakuda
- Supuni 1 yatsopano yophika Parmesan tchizi
Kukonzekera
- Chotsani uvuni ku 400F.
- Gawani batala mu zikopa ziwiri. Ayikeni mu uvuni mpaka batala utasungunuka ndi kukumbidwa, koma osati bulauni, mphindi 4 mpaka 5.
- Chotsani mwatsatanetsatane mapepalawo kuti mukhale ndi malo otentha. Fukani kabichi, tomato, ndi basil mwa iwo, ndipo muzimwaza mazira awiri mu chikwama chilichonse. Bwererani ku uvuni ndi kuphika mazira ku mlingo woyenera wopereka, pafupifupi maminiti khumi.
- Fukani ndi tsabola watsopano wakuda pansi ndi Parmesan tchizi ndikutumizira mwamsanga.
Zosakaniza Zosakaniza ndi Zobwereza
Zomera zazing'ono zochepa za FODMAP zingalowe m'malo mwa kaloti ya kabichi kapena tomato, masamba ochepa, nyemba zamphongo, kapena tsabola, mwachitsanzo-koma musapitirire. Zamasamba zimamasula chinyezi pamene zophika ndi zochuluka zingapangitse mazira kukhala madzi.
Cheddar kapena gruyere tchizi angagwiritsidwe ntchito m'malo mwa Parmesan.
Theka la supuni ya supuni ya basil youma ikhoza kukhala m'malo mwazitsulo zatsopano.
Malangizo Ophika ndi Kutumikira
Ngati zikopa zanu zili zazikulu ndi zochepa, muziphike pa 350F kwa mphindi 17 mpaka 18 kapena mpaka mphindi yofunikanso. Pang'ono kwambiri (1/2 kapu yamtundu) mawotchi, kuphika dzira limodzi m'magulu anayi.