Nsomba Zogwiritsa Ntchito Nsomba Ndi Fennel ndi Orange Salsa Recipe

Zakudya Zofunikira (potumikira)

Malori - 361

Mafuta - 17g

Carbs - 15g

Mapuloteni - 37g

Nthawi Yonse 38 min
Konzani 30 min , Cook 8 min
Mapemphero 4

Mizu ya Fennel, yomwe imadziwikanso kuti nyerere, imakhala yowonongeka kwambiri kwa anyezi (chida chachikulu cha FODMAP). Mofanana ndi anyezi, imakhala ndi mizu yochokera ku dziko-koma imakhala ndi zokometsera za licorice zokha. Kuwotchera kununkhira komwe kumatulutsa komanso kumasangalatsa kukoma. Zakudya zokoma za lalanje-fennel salsa zimakhala ngati kuvala nsomba za m'nyanja zomwe zimagwiritsidwa ntchito pabedi la sipinachi.

Zosakaniza

• 2 supuni ya supuni ya adyo-inalowetsa mafuta a azitona
• Supuni 1 imasuta paprika
• Supuni 1 pansi coriander
• ¼ supuni ya mchere
• 1/8 supuni ya supuni ya tsabola watsopano wakuda
• Mapaundi 1 ¼ a nsomba yatsopano ya tuna
• Supuni 1 supuni ya canola
• 6 makapu atanyamula sipinachi yatsopano
• 8-ounce fennel babu (1 babu)
• Supuni 2 kuphatikizapo supuni 2 za adyo-zimayambitsa maolivi, ogawanika
• 2 malalanje apakati
• 5 Maolivi a Kalamata, owongolera ndi odulidwa bwino
• Supuni 2 zowonongeka ndi parsley
• ½ supuni ya tiyi yowuma oregano tsamba
• Supuni 2 cider viniga
• ¼ chikho chochepa chopukutira scallion amadyera
• 1/16 supuni ya tiyi mchere
• Tsabola 1/16 ya tsabola wakuda

Kukonzekera

1. Chotsani uvuni ku 425F. Sopani poto yophika ndi kuphika utoto kapena chovala chofewa ndi mafuta.
2. Mu mbale yaying'ono phatikizani supuni 2 za adyo-kulowetsa mafuta, kusuta fodya, coriander, mchere, ndi tsabola. Sungani nsomba za nsomba kumbali zonse ziwiri ndi zosakaniza zonunkhira ndikuyika pambali.
3. Dulani mapesi ku fennel babu ndi kutaya. Dulani babu mu theka kupyolera muzu. Dulani "pachimake" chokhala ndi V kuchokera pa hafu iliyonse pamapeto pomwe mutaya. Kagawo ka fennel kamatengera matabwa akuluakulu ¼ inchi ndi malo pa kuphika pepala limodzi. Kuthamanga ndi supuni 2 za adyo zimaphatikiza mafuta. Kuwotcha mpaka fennel imatembenuza sing'anga golide bulauni ndi zina zakuda mawanga, 11 mpaka 13 mphindi. Tembenuzani zidutswazo ndikuziwotcha mpaka kufiira mbali inayo, mphindi zisanu kapena zisanu ndi ziwiri. Chotsani mu uvuni ndi ozizira.

1. Pamene fennel ikuwotchera, yambani yonyezimira imodzi ndikuyiika mu sing'onoting'ono chotumikira mbale. Finyani zipatso kuti mupange ¼ chikho cha lalanje. Peel ndi kudula chipatso cha mtundu wina wa lalanje.
2. Kwa zitsamba za lalanje, onjezani madzi, magawo a malalanje odulidwa, maolivi, parsley, oregano, vinyo wosasa, vinyo wonyezimira, supuni 2 zotsalira za adyo, zomwe zimalowetsa mafuta, mchere, ndi tsabola. Coarsely kuwaza utakhazikika, wokazinga fennel ndikuyambitsa mu lalanje salsa. Onetsetsani nthawi zina ngati zokometsetsa zimaphatikizana.
3. Preheat wolemera skillet pa sing'anga kutentha; khala ndi mafuta a canola. Onjezerani nsomba za tuna ku poto ndikuphika mpaka kuunikira pansi, 3 mpaka 5 mphindi. Tembenukani ndi kuphika kwa mphindi 3 mpaka 4 kumbali ina.
4. Chotsani nsomba kuchokera kutentha pamene akadakali pinki pakati; Idzapitiriza kuphika pamene ikupuma. Nthawi yokophika iyi ndi ma steaks akuluakulu a tchimita imodzi; Ngati mukuphika mpweya wochepa, pewani nthawi. Pambuyo pa mphindi ziwiri kapena zitatu pumulani, kagawani nsomba kuti ikhale yopanda.

1. Patsamba iliyonse, mbale 1 ½ chikho cha sipinachi mwana, onjezerani chikho cha ½ cha Fennel Orange Salsa, kenako pamwamba ndi ¼ ya nsomba za m'nyanja.

Zosakaniza Zosakaniza ndi Zobwereza

M'malo mowotcha fennel, gwiritsani ntchito yaiwisi. Dulani babu ndikuchiika mu pepala-magawo oonda.

Lembani slicing the tuna kukhala akupanga; dulani zidutswa za nsomba mu magawo anayi musanatuluke, ndikuyika chidutswa chonse pamwamba pa salsa.

Pakiti imodzi ya nkhuku yophika kapena nkhumba ya nkhumba ingagwiritsidwe ntchito m'malo mwa tuna.

Malangizo Ophika ndi Kutumikira

Mtundu wa rasp grater (mtundu wa Microplane) Mwachitsanzo, umagwira ntchito mwamsanga popanga zipatso za citrus ndipo zimakhala zosavuta kupewa nyemba zoyera. Chotupa cha Citrus chimapatsa mkaka wotsika kwambiri wa FODMAP kutsogolera chovala chilichonse kapena salsa.

Aliyense amatenga ma ounces 4 a tuna ndi 2/3 chikho salsa ndi 1 1/2 makapu sipinachi.