Pini "Masoseji" ndi Kale Pasta Recipe

Zakudya Zofunikira (potumikira)

Zikhala - 300

Mafuta - 13g

Carbs - 29g

Mapuloteni - 19g

Nthawi Yonse 40 min
Konzani mphindi 15 , Cook 25 min
Mapemphero 5 (2 makapu aliwonse)

Chakudya chophika chimenechi chimayenera mlungu umodzi chifukwa cha kukonzekera kwake ndi kukonzekera. Masitolo ambiri amalonda ali ndi adyo ndi anyezi, koma izi zimaperekanso sausage kukoma popanda ma pesky FODMAPs.

Muyenera kusowa masentimita 11 kapena 12-skillet kapena kupaka poto ndi mbali ziwiri-inchi, kapena supu ya 4-quart kapena mphika wa supu. Zowonjezera zogwiritsira ntchito: Zomwe mungapezeko, mungayese kuti nkhuku ndi zamasamba zikhale ndi mapuloteni, otchedwa "fond" pansi pa skillet (kutchulidwa fahn, mu French). Mukatero, "mudzatentha" poto, powonjezeramo madzi ndikuwombera pansi pansi pa poto, kuti mupange msuzi wonyezimira.

Zosakaniza

• ½ supuni ya supuni yochepa yokonzedwa mbewu za fennel
• ¾ supuni yasuta paprika
• ¾ supuni yowuma oregano
• ½ supuni ya supuni yofiira tsabola wofiira
• Supuni 1 ya mchere, inagawanika
• ¼ supuni ya tiyi yatsopano tsabola wakuda
• Supuni imodzi ya adyo-inalowetsa mafuta a azitona
• ½ lalikulu tsabola wofiira, wodulidwa mu zidutswa 1/4-inch
• ¾ makilogalamu a nkhuku
• 1/3 chikho chodula masamba a leek
• Makapu 4 ½ madzi
• Supuni 1 watsopano vinyo wosasa
• ¾ chikho cha bowa zam'chitini zowonongeka (4 ounces youma wolemera)
• Mafuta 12 osaphimbidwa pansi-FODMAP ( gluten-free ) malonda
• 8 makapu akanadulidwa mwatsopano curly kale, zimayambira kudula
• 2 ounces atsopano a grmes a Parmesan (kapu 2/3)

Kukonzekera

1. Mu mbale yaing'ono, kuphatikiza mbewu zouma fennel, kusuta paprika, oregano, tsabola wofiira, ½ supuni ya tiyi mchere, ndi tsabola.
2. Muzitsulo zowonjezera zazikulu zowonjezera, zithandizani mafuta. Onjezerani tsabola wofiira wofiira ndikupukutirani mpaka tsabola atsegulire m'mawanga, pafupi mphindi zitatu.
3. Ikani tsabola kumbali imodzi ya poto ndikuwonjezera nkhuku pansi, kufalitsa pa poto. Siyani nyama yosasunthika kuti ikhale ya bulauni ndi kuwawaza mofanana ndi zonunkhira zonunkhira.

1. Nkhuku ikawombedwa pansi, yesetsani kukongoletsa ndi kudula nyama ndi spatula. Pitirizani kusinthanitsa nyama mpaka iyo isakhalenso pinki, kwa maminiti 7 mpaka 9. Onjezerani masamba a leek, kusakaniza tsabola kuchokera kumbali, ndi kusonkhezera mpaka mawonekedwe okongola (okondeka) pansi, pafupi maminiti awiri.
2. Onetsetsani m'madzi, vinyo wosasa, bowa, ndi otsala ½ supuni mchere. Bweretsani ku chithupsa, piritsani poto pansi mpaka deglaze (kumasula mwachikondi).
3. Onjezerani pasitala mofanana ndi poto ndikukanikiza pansi kuti muzitha. Yambani kukonza pasitala, osachepera maminiti angapo kuposa momwe mungayankhire pa phukusi.
4. Phimbani pasitala kwathunthu ndi masamba akale, koma musayimbikitse iwo. Sinthani kutentha kuti musunge mchere. Cook, kukanikiza mofatsa pa kale 2 kapena katatu mpaka pasitala yatsala pang'ono kuchitidwa (kulawa-yesani chidutswa). Izi zitenga mphindi 7 mpaka 13 malingana ndi mtundu wa pasta. Kalekale imachita ngati chivindikiro pa skillet, yokhala ndi nthunzi mkati monga ophika pasitala.

1. Pepani mofulumira mu kale. Ngati madziwa atayikidwa pastala, onjezerani chikho cha madzi ½ pa nthawi ndikupitiriza kuphika. Chotsani kutentha ndi kusintha nyengo kuti mulawe. Pamwamba ndi tchizi la grmes parmesan, ndipo tumikireni.

Kusiyanasiyana ndi Kusintha

Gwiritsani ntchito soseji popanda adyo kapena anyezi m'malo mwa nkhuku, ngati mungathe kuzipeza.

Lembani mzere wofiira musanayambe kuwonjezera pa skillet.

Gwiritsani ntchito theka la chikho cha masamba a leek m'malo mwake. Onetsetsani kuti mumamatira kumadyera okha.

Gwiritsani ntchito masamba omwe amachotsedwa, kapena Swiss chard achoka m'malo mwa kale.

Malangizo Ophika ndi Kutumikira

Bowa zam'chitini sizinalengedwe mofanana. Pewani katundu wotsika mtengo; iwo sali ngati chokoma. Chiwerengero cha bowa chomwe chimatchulidwa mu njira iyi, chikho cha ¾ chimachotsedwa, ndi zokolola zochokera ku maola asanu ndi awiri, zomwe zingatanthauzidwe kuti ndi "4-ounce you weigh weight" kutsogolo kwa phukusi.

Zakudya zopanda mphamvu zamtundu, zopanda mphamvu zamtundu wa FODMAP zingapite kuchitidwa kuti ziphimbedwe mu miniti; Ikani nthawi yokwanira 75 peresenti ya nthawi yokwanira yophika yoperekedwa pa phukusi ndikuyamba kuyesa kupatsa mphindi iliyonse pambuyo pake.