Salmon Yophika Ndi Mapulogalamu Opaka Mafuta a Almond

Zakudya Zofunikira (potumikira)

Malori - 293

Mafuta - 15g

Carbs - 7g

Mapuloteni - 33g

Nthawi Yonse 40 min
Konzani mphindi 15 , Cook 25 min
Mapemphero 5 (5 ounces aliyense)

Njirayi imaphatikizapo kuphulika kwa mtedza ndi kuyika ndi nsalu ya nsomba yabwino pamsana waukulu wokhala ndi omega-3 fatty acids wotsutsa-kutupa. Mababu a scallions ndiwo magwero a FODMAPs, kotero kugwiritsira ntchito masamba a scallion okha mu njirayi kumasungira izo IBS-ochezeka.

Zosakaniza

• 1/4 chikho chophika amondi onse
• Supuni 2 zowonjezera
• 1/4 chikho chochepa-FODMAP nyenyeswa (onani momwe-pansipa)
• 1/8 supuni ya supuni mchere
• 1/4 supuni ya supuni yowuma masamba a thyme
• 1/8 supuni ya supuni pansi tsabola wakuda
• 1/4 chikho chopangidwa ndi minda yamchere, masamba obiriwira okha
• Supuni 1 supuni mandimu
• 1 1/2 mapaundi safoloti
• Supuni ya supuni 1 imayambitsa mafuta a azitona

Kukonzekera

1. Chotsani uvuni ku 425F. Lembani pepala lophika (ndi mbali) ndi zojambulazo.
2. Mu puloteni kapena pulogalamu ya chakudya, kupanga ma almond ndi mapulasitiki mpaka yunifolomu, mawonekedwe a mchenga akukwaniritsidwa. Tumizani ku mbale yaing'ono ndi kusonkhezera mu zinyenyeswazi za mkate, mchere, thyme, tsabola, scallions ndi zitsi zest.
3. Ikani mbali yophimba nsomba pansi pa mbale yophika. Sambani nsomba ndi adyo-kulowetsa mafuta ndi kuwaza mchere ndi tsabola ngati mukufuna. Phulani zinyenyetsero mofanana pa nsomba, kukanikiza kuti mugwirizane.

1. Kuphika nsomba mpaka iyo ikuyaka mosavuta ndi kuphwanyidwa ndi bulauni ya golide, mphindi 18 mpaka 25.

Zosakaniza Zosakaniza ndi Zobwereza

Pezani zitsulo zokhala ndi zowonjezera zowonjezera, zophimba zovala ndi kuphika mafuta kapena mazira. Gwiritsani mafuta odzola masentimita khumi pamwamba pa zinyenyeswazi. Kutaya mofanana ndi kuyendayenda mpaka zinyenyeswazi zikuwoneka konyowa, ndiye kuphika.

Kuti musapange mankhwalawa a gluten, gwiritsani ntchito mikate yopanda chakudya cha gluten.

Malangizo Ophika ndi Kutumikira

Kuti mupange mkate wodetsedwa wa FODMAP, mugwiritsire ntchito mkate wochepa wa FODMAP, monga woyera, tirigu, kapena spell bread, kapena mkate wopanda mafuta a FODMAP. Zakudya zinayi zogawanika zimapanga 2/3 chikho cha mkate, zoposa izi. Nazi momwe mungapangire:

1. Sakanizani uvuni ku 325F.
2. Dulani mkate mu zidutswa 1/2-inch. Kuphika m'modzi umodzi mpaka golide wagolide bulauni ndi owuma, mphindi 15 mpaka 20, kutembenukira kamodzi panthawi yophika.
3. Chakudya chapulasitiki mu zakudya zopangira zakudya kapena blender mpaka zinyenyesedwe ndizofunikira maonekedwe. Ngati nyenyeswa zikhale zofewa, abweretseni ku uvuni ndi kuphika mpaka zowuma, mphindi zisanu kapena zisanu.

1. Palibe pulogalamu ya chakudya kapena blender? Onjezerani mkate wonyezimira, wopukutira pa thumba la zip -pamwamba ndi kutseka, kusiya kanyumba kakang'ono. Ikani ndi pinini kapena poto pansi.

Mitedza yosamba imapititsa kukoma, nutty kukoma kwake. Ngati simungathe kugula mtedza wosakanizidwa, mukhoza kudzipanga nokha. Mitedza ya mafuta ovunikira ku 350F mu imodzi yosanjikiza mpaka kuwala kwa golide bulauni, 10 mpaka 12 mphindi ya mtedza wonse.

Onetsetsani pakati pa toasting. Mtedza umapitirizabe bulauni ngakhale atachotsa mu uvuni ndipo ukhoza kutentha mofulumira, choncho penyani kwambiri. Pofuna kupukuta mtedza mu blender, tengani tsambalo kutembenukira mu blender yopanda kanthu ndikuponyera mtedza mkatikati mwa chivundikiro panthawi imodzi.

Katemera wa mandimu (mandimu, laimu, kapena lalanje) amanyamula kukoma kokometsera m'maphikidwe apansi a FODMAP. Rasp grater yamakono, yamtengo wapatali kwambiri. Mano owopsya amabala zipatso zonse mofulumira ndipo amatha kupeŵa nyemba zoyera. Grater ikhoza kugwiritsidwanso ntchito pa tchizi kapena chokoleti.