Nkhumba Zachi Greek Zambiri Zofiira ndi Feta ndi Azitona

Zakudya Zofunikira (potumikira)

Malori - 209

Mafuta - 10g

Carbs - 6g

Mapuloteni - 24g

Nthawi Yonse 40 min
Konzani mphindi 20 , Cook 20 min
Mapemphero 6 (chikho 3/4 aliyense)

Chinsinsi chokoma, chosavuta ndi choyenera kwa mlungu umodzi ngati muzisunga mafiriji abwino, firiji, ndi mafirimu. Mbewu zochepa za FODMAP kapena zofiira monga mapuloteni a polenta omwe asanapangidwe, kapena mbewu monga kuphika mwamsanga mpunga, quinoa , mapira, buckwheat, kapena pasitala, amakonzekerani kudya mwamsanga. Chinsinsichi chimagwiranso ntchito ndi nsomba zoyera zosavuta.

Zosakaniza

• Supuni 1 supuni-imayambitsa mafuta a azitona, kuphatikizapo 1 1/2 supuni ya tiyi, inagawidwa
• 1/2 lalikulu tsabola wofiira, tsabola
• 14.5 ounce akhoza kudula tomato, osadulidwa
• Supuni 2 zouma oregano
• 1/2 supuni ya tiyi yasuta paprika
• 1/4 supuni ya supuni mchere
• 1/4 supuni ya supuni pansi tsabola wakuda
• 1/2 supuni ya supuni ya tsabola wofiira wofiira
• 1/3 chikho madzi
• 1/2 chikho chochepetsedwa masamba scallion, ogawanika
• 1 1/2 mapaundi obiriwira, odzola ndi opukutira nsapato
• Maolivi a Kalamata, owongolera, odulidwa mwamphamvu
• 3/4 chikho chophwanya feta cheese
• Supuni 2 zowonongeka ndi parsley

Kukonzekera

1. Mu lalikulu skillet pa sing'anga-kutentha kwambiri, ofunda 1 1/2 supuni ya tiyi ya adyo-osakaniza mafuta. Onjezerani tsabola ya belu ndikuyimbira mpaka mwachifundo, pafupifupi maminiti atatu.
2. Onjezerani tomato, oregano, paprika, mchere, tsabola, tsabola wofiira, madzi, ndi 2/3 pamatumbo. Sakanizani mpaka madziwo asungunuke kwambiri ndipo msuzi wandiweyani, pafupi maminiti 10.
3. Onjezerani ma shrimp ndi azitona. Onetsetsani nthawi zina mpaka shrimp yophikidwa, mphindi 4 mpaka 5. Mukakophika bwino, shrimp idzawombera m'mitima yowonongeka ndipo idzawoneka ngati yosalala m'malo mozungulira.

1. Fukani chechi feta mofanana pa poto popanda kuigwedeza ndi kuvomereza kuti idzasungunuke kwa mphindi imodzi. Chotsani poto kuchokera kutentha ndikupukuta supuni imodzi yotsala ya adyo-imayambitsa mafuta a poto.
2. Kukongoletsa ndi parsley yokadulidwa ndi masamba otsala a scallion; tumizani mpunga, polenta, kapena tirigu omwe mumasankha.

Zosakaniza Zosakaniza ndi Zobwereza

Nsomba zowonongeka zingagwiritsidwe ntchito pazomwezi. Ikani shrimp yofiira mu mbale ya madzi otentha otsegula mpaka atayambitsidwa, kapena makamaka thawed, asanawonjezere. Komabe, shrimp zabwino kwambiri sizinayambe kuzizira, ndipo mulibe mchere wochuluka kapena sodium phosphates. Zakudya zomwe zimapezeka mu njirayi ziwerengedwera nsomba zomwe sizinachitikire ndi zowonjezera izi, zomwe zingapangitse 400mg wa sodium pa kutumikira!

Tomato yatsopano ingagwiritsidwe ntchito mmalo mwa zamzitini. Gwiritsani ntchito chikho chimodzi cha 1/4 chotsani tomato ndikuwonjezera 1/3 chikho cha madzi.

Mungagwiritsire ntchito masamba a leek m'malo momangirira mapepala ndi kuchepetsa kuchuluka kwa 1/3 chikho ndipo osasungira chilichonse chokongoletsera.

Kuti mupeze chakudya chokwanira, onjezerani zamasamba mukamawonjezera zitsamba. Yesani 1 zukini zosakaniza zokhalapo kapena 1 1/2 makapu nyemba zobiriwira (kudula mu zidutswa 1-inch). Zonsezi ndizochepa mu FODMAPs.

Malangizo Ophika ndi Kutumikira

Mapuloteni oyambirira ophikidwa ndi mapuloteni ndi chinthu chofunika kwambiri kuti mukhale nawo muyeso wanu chifukwa chosavuta kukhala ngati chakudya chofanana ndi ichi.

Pewani mpukutuwo muzitsemba 1 / 4- kapena 1/2-inch wandiweyani, burashi kapena mbali zonsezo ndi mafuta, ndi poto, mutembenukire kamodzi kuti mbali zonsezo zikhale zakuda.

Kuphika mwamsanga mpunga wofiira kungapangitsenso kuti mwamsanga mupite ku nsombazi. Mwinanso, dzipangire mpunga wa "instant": kuphika mpunga wambiri wa mpunga wofiira, ndi kuyika magawo amodzi a chakudya m'zipinda za zip-top. Kuti mutumikire, chotsani mu thumba, mutenge mzidutswa zingapo, kuwaza madzi, chivundikiro, ndi microwave mpaka kutentha.