Zakudya Zofunikira (potumikira)
Zikhala - 465
Mafuta - 25g
Carbs - 34g
Mapuloteni - 27g
Nthawi Yonse 70 min
Konzani 25 min , Cook 45 min
Mapemphero 8 (makapu 1 ¼ aliwonse)
Chilombo chokomera ichi chimatsimikizira kuti simukuyenera kupita popanda zakudya zomwe mumakonda pa zakudya zochepa za FODMAP. Ichi chilibe koma chokoma; sizikusowa kanthu.
Nkhuni zam'chitini ndizopangira nyenyezi pano chifukwa zimakhala zochepa mu FODMAPs kusiyana ndi mphodza yomwe mumayiritsa kuchokera pachiyambi chifukwa zina za FODMAP zidutsa m'madzi ophimba ndipo zikhoza kuchotsedwa.
Zosakaniza
- Supuni imodzi ya adyo-inalowetsa mafuta a azitona
- ½ tsabola wofiira wonyezimira wofiira, wothira, watsukidwa
- Ng'ombe yamphongo yowonjezera 1½ ½
- ½ chikho chochepetsedwa ndi scallion masamba
- Supuni 1 pamodzi ndi supuni 2 za ancho chile
- Supuni 2 ½ pansi pa chitowe
- ½ supuni ya tiyi yowuma oregano
- ¾ supuni ya mchere
- ¼ supuni ya tiyi yatsopano tsabola wakuda
- 1 14.5-ounce akhoza kudula tomato, osadulidwa
- Supuni 2 supatso ya phwetekere
- Ma ounces 7 amatsanulira mphodza zam'chitini zowonongeka (zokolola kuchokera ku 15 ounce zingathe)
- ¼ chikho madzi
- ½ chikho chopanda kirimu wowawasa (zokongoletsa)
- 6 yazing'ono zowonongeka, zokongoletsera (zokongoletsa)
- 1 chikho chapakati chopera chimanga
- ½ chikho chinasankhidwa msuzi ufa
- Supuni 3 zinafota matepi a tapioca
- Supuni 2 shuga
- 2 supuni ya tiyi yophika ufa
- ¼ supuni ya mchere
- Dzira lalikulu 1
- ¾ mkaka wosakanizidwa wopanda mkaka
- ¼ mafuta a canola mafuta
- 1 chikho chadothika Cheddar tchizi
Kukonzekera
- Chotsani uvuni ku 350F.
- M'chidziwitso chapadera (12-inch) skillet, kutentha kwa adyo-kunalowetsa mafuta pa kutentha kwakukulu. Onjezerani tsabola wa belu ndikuyimbira mpaka mutachepetse, mphindi zitatu. Sungani tsabola kumbali ya poto ndikuwonjezera ng'ombe. Ng'ombe yamphongo, yowopsya ndi yowonjezera mpaka yowunikira komanso yopanda pinki, pafupifupi mphindi 4. Sakanizani nyama ndi tsabola wofiira ndikugwedeza m'matumbo, mazira, chitowe, oregano, mchere, ndi tsabola.
- Onjezerani tomato ndi timadziti, tomato phala, mphodza, ndi madzi, ndipo panizani mpaka phwetekere isungunuke. Lembani kutentha ndi simmer kwa mphindi 15. Ngati simukuphika cornbread mu skillet, mosamalitsa kusamutsa chili ndi mafuta ophikira 2 ½-quart mbale.
- Ngakhale chilime chikuwoneka, mu mbale yosakaniza phatikizani chimanga, ufa wa manyuchi, tapioca wanga, shuga, ufa wophika, ndi mchere. Onjezerani dzira, mkaka, ndi mafuta ku zowonjezera zouma ndikusakanikirana mpaka zosalala. Gwiritsani ntchito cheddar tchizi. Mbalameyo iyenera kukhala yandiweyani koma yosasunthika pang'ono komanso yosasunthika. Ngati ali wandiweyani, onjezani mkaka wambiri 1-2 supuni pa nthawi. Mankhwala otchedwa spolops omwe amathirira mofanana pamwamba pa tsabola ndi kufalikira kumbuyo kwa supuni mpaka kumphepete, kusiya aang'ono malire; batter idzafalikira ngati ikuphika.
- Kuphika mpaka chimanga cha golide ndi golide wofiirira ndipo mankhwala odzola mano amachoka atayikidwa pakati, 18-25 mphindi. Chotsani skillet ku uvuni; musaiwale, chogwirirachi chidzakhala chotentha! Lolani mbale kuti ikhale yozizira kwa mphindi zisanu, kenako mudule 8 wedges; kutumikira ndi dollop ya lactose wopanda kirimu wowawasa ndi sliced radish.
Kusiyanasiyana ndi Kusintha
Ground Turkey ingagwiritsidwe ntchito m'malo mwa ng'ombe.
Mwamsanga? Lembani chimanga cha chimanga ndikusangalala ndi chilimu ndi mpunga, quinoa, chimanga cha chimanga, kapena chipolopolo cha tortilla.
Malangizo Ophika ndi Kutumikira
Mudzafunika kansalu kakang'ono kakang'ono ka 11 mpaka 12 koloko kuti mutenge madziwa kuchokera ku stovetop kupita ku uvuni.
Ngati mulibe imodzi, chilombochi chingapangidwe mu skillet ndikupita ku chophika chophika cha 2 ½ kufika ku 3 ½.
Mtundu wa chimanga wagwiritsidwa ntchito umakhudza nthawi ndi kuphika nthawi ya maphikidwe. Ndibwino kugwiritsa ntchito mtundu weniweni wa chimanga chomwe chimafuna. Mwachitsanzo, njirayi imayitanitsa zogwiritsidwa ntchito zamkati. Ngati mumagwiritsa ntchito chimanga chamwala, wokhala ndi zowonjezera, zazikulu zedi, mukhoza kuyembekezera kuti nthawi yowonjezera idzafunika.
Onani kuti tapioca starch ndi ufa wa tapioca ndi zinthu zomwezo.