Ratatouille Hash Pakati pa Fried Mazira Chinsinsi

Zakudya Zofunikira (potumikira)

Zikhala - 275

Mafuta - 14g

Carbs - 28g

Mapulotini - 10g

Nthawi Yonse 40 min
Konzani mphindi 15 , Cook 25 min
Mapemphero 2

Zakudya zamasambazi zimapangitsa kuti azikhala ndi chakudya chamadzulo kapena nsembe ya brunch ndipo amatha kugwira ntchito ngati "chakudya chamadzulo cham'mawa". Zonsezi ndizochepa mu FODMAPs, kotero mukhoza kusangalala popanda kuchititsa zizindikiro za IBS.

Zosakaniza

• 5 supuni ya supuni ya adyo-inalowetsa mafuta a azitona, ogawanika
• ½ ma mbatata wofiira ndi khungu, ¼-inch diced
• 3 ounces osapangidwe ka biringanya , ½ -mata (1 chikho)
• 3 ounces tsabola wofiira, tsabola ¼ -katsamba (kapu 3/4)
• 1/8 supuni ya supuni mchere
• 1/8 supuni ya supuni ya tsabola watsopano wakuda
• 3 ounces zukini , dothi la 1/4-inch (kapu 3/4)
• ¾ supuni ya tiyi ya oregano tsamba
• 1/3 chikho chochepetsedwa ndi scallion masamba
• Mazira aakulu 2

Kukonzekera

1. Mu skillet yaikulu, supuni 2 zotentha za adyo-zimalowetsa mafuta pa kutentha kwakukulu.
2. Onjezerani mbatata, tifanizirani mofanana mu poto, ndipo mukhale osasunthika mpaka utoto wofiirira pansi, 1½ mpaka mphindi ziwiri. Tulutsani mbatata ndi spatula ndipo mutembenuzire zidutswa.
3. Sautee, kuyambitsa nthawi zina, kwa mphindi imodzi yambiri. Onjezerani supuni 2 za adyo zimaphatikiza mafuta, biringanya, tsabola, belu, ndi tsabola. Kuphika ndiwo zamasamba, kuyambitsa ndi kutembenuza mpaka mpaka biringanya ndi tsabola zimachepetsa ndi kutembenukira bulauni m'mawanga, pafupi mphindi zisanu.

1. Onjezerani zukini ndi oregano ndi kuphika mpaka zukini ndi zokoma koma mwachikondi 3 mpaka 4 mphindi. Onjezerani chikho cha madzi ¼ ndikusakaniza mpaka madzi asungunuke ndipo mbatata imaphika kupitirira mphindi imodzi. Ngati mbatata sizichitika, onjezerani supuni ziwiri za madzi, chivundikiro, kuchepetsa kutentha kwapansi, ndi kuthira zamasamba kwa mphindi zisanu ndi zitatu. Chotsani kutentha ndi kusonkhezera mu scallions. Phimbani kuti mukhale otentha.
2. Kutenthetsa pang'ono poto yowonongeka pa sing'anga-kutentha kwakukulu. Onjezani supuni 1 ya mafuta odzola adyo. Dulani mazira mu skillet ndi nyengo mopepuka ndi mchere ndi tsabola. Kuphika mpaka mazira akuphimbidwa, kaya "kutuluka dzuwa" kapena "mophweka." Kutumikira, ikani makapu 1 ¼ a hayi pa mbale ndi pamwamba ndi dzira limodzi lokazinga.

Zosakaniza Zosakaniza ndi Zobwereza

Bwezerani zikopa ndi ¼ chikho minced chives.

Gwiritsani ntchito sikwashi yachilimwe yokongola m'malo mwa zukini.

Bwerani tsabola wofiira ndi cholowetsa mmalo mwake, utoto woboola wophika wophimba wophika wophika wophika wophika.

Kwa zokometsera zowonjezera wonjezerani supuni ya ½ yosweka tsabola wofiira kapena mavitamini angapo.

Kuwaza mbale ndi zina zowonjezera Parmesan tchizi musanatumikire wolemera.

Malangizo Ophika ndi Kutumikira

Tikukulimbikitsani kuphika mazira kuti tipewe chiopsezo cha matenda odyetsa chakudya. Ngati mumakonda mazira anu dzuwa, yikani supuni ya madzi pa skillet pamene mazira atha kale, kuphimba poto, kuchepetsa kutentha, ndi kulola kuti nthunzi iphike pamwamba pa mazira.