Zakudya Zofunikira (potumikira)
Mabala - 80
Mafuta - 5g
Carbs - 9g
Mapuloteni - 2g
Nthawi Yonse 330 min
Konzani 30 min , Cook 300 min
Mapemphero 6 (1/2 chikho aliyense)
Ngati muli ndi mwayi wokhala mapaundi pang'ono a m'nyengo ya tomato ya chilimwe, mukhoza kupanga msuzi wabwino wa FODMAP marinara msuzi wophika pang'onopang'ono.
Mu njira iyi, mudzaphunzira momwe mungatulutse tomato. Ngakhale kuti ndi ofewa kwambiri, zikopa za phwetekere zimachititsa kuti anthu azidzidalira okha pamene sakuchotsedwa msuzi wa marinara. Kuzunguza magazi kumapangitsa kuti zikopazo zikhazikike pansi pa tomato, ndikupangitsanso kuti msuzi wanu ukhale wambiri.
Zosakaniza
- 2½ mapira tomato yense watsopano
- 1 sing'anga karoti, odulidwa
- 1 lalikulu phesi la udzu winawake , wodulidwa
- Supuni 2 adyo-amathira mafuta a azitona
- Supuni 1 ya mchere
- Supuni 2 supatso ya phwetekere
- ¼ - ½ supuni yajambulidwa yofiira tsabola wofiira (zosankha)
- Supuni imodzi ya Italy
Kukonzekera
- Mu mphika waukulu, bweretsani madzi okwanira 6 koloko ndikuwotcha pamwamba pa kutentha kwakukulu. Pogwiritsa ntchito supuni yaikulu yowonongeka, sani tomato angapo m'madzi otentha. Pambuyo pa masekondi 60, tulutsani ku sitayi yophika kuti muzizizira, ndipo musunge tomato otsalawo panthawi imodzi.
- Akakhala ozizira mokwanira, agwiritseni mpeni kapena zala zanu kuti zikhomere zikopa za tomato. Dulani zidutswa zambiri ndikugwiritsa ntchito zala zanu kuti mupeze mbewu zambiri. Musadandaule ngati simukuzipeza.
- Ikani tomato mu 3-quart wochepa wophika. Yikani karoti, udzu winawake, mafuta, mchere, phwetekere, tsabola, ndi Italy. Phimbani wophika pang'onopang'ono, ndi kuphika pamwamba kwa ora limodzi. Tsegulani, kuchepetsa kutentha kwapansi, ndi kuphika, kuyambitsa nthawi zina mpaka kaloti ali ofewa ndipo msuzi wachepera kufunika kwa maola asanu. Kuphika nthawi ndi zokolola zidzakhala zosiyana malingana ndi mitundu yosiyanasiyana ya tomato yogwiritsidwa ntchito, kaya mwawaphatikiza, ndi wophika wouma. Ngati wophika pang'onopang'ono sakhala ndi thumba lochepa lokhazikika, pewani kutsegula chivundikirocho ndi kapu yamatabwa.
- Sungani msuzi kuti mukhale otetezedwa bwino, kenaka muteteze ngati mukufuna. Gwiritsani ntchito ndodo yokhala ndi timitengo ting'onoting'ono timene timapanga timadzi timene timapangidwira.
Zosakaniza Zosakaniza ndi Zobwereza
Sungani mtanda wa adyo-kulowetsa mafuta mufiriji kuti mwamsanga komanso mosavuta yikani zakudya za adyo ku maphikidwe; Mafuta a FODM sangasunthire mu mafuta, kotero mafuta akhoza kugwiritsidwa ntchito potsitsa chakudya cha FODMAP.
Kuti mupange pang'ono pokhapokha, khungu lopanda utoto wa adyo wodulidwa ndi supuni 2 kuphatikizapo supuni 1 ya mafuta a maolivi mu kanyumba kakang'ono kapena kapupo pamsana wautentha mpaka adyo ayambe kufiira. Pewani adyo kapena musungireni ntchito ina.
Pakani supuni ya supuni 2 yowuma oregano, supuni ya tiyi ya ½ yakuphwanyidwa rosemary, ndi supuni ya tiyi ya ½ yakhama masamba a thyme ku Italy.
Malangizo Ophika ndi Kutumikira
Kuchotsa mbewu ndizosankha. Ngakhale sitimaganizira mbewu zochepa mu phwetekere lathu, phwangwala lodzaza mbewu limadzaza madzi; Kuwachotsa kumathandiza msuzi kuphika mofulumira kwambiri.
Msuzi wa marinara umamasuka bwino, kotero umatha kusangalala ndi zakudya zambiri. Ndipo, izo zimaphatikizapo mosavuta kwa 4-quart quart cooker.
Matenda omwe amatchedwa "phala" ndi abwino kuti apange msuzi, popeza ndi ofewa kuposa mitundu ina, ndipo ali ndi zipatso zambiri. Msika wanu wa mlimi wanu ndi malo abwino kwambiri kugula izi.
Ngati simukumbukira ubweya wa tomato ndi mbewu mu msuzi wanu, kapena ngati muli ndi tsamba lofulumira kwambiri lomwe lingathe kuwombera, mukhoza kudumphira blanching, peeling, ndikuyesa mbeu. Mankhwala osatambasula angatenge maola ochulukirapo kuti athe kuchepetsa kukula kwake chifukwa pali chinyezi chambiri mu gel osakaniza mbeu.