Zakudya Zofunikira (potumikira)
Zikhala - 410
Mafuta - 19g
Carbs - 26g
Mapuloteni - 36g
Nthawi Yonse 50 min
Konzani 30 min , Cook 20 min
Mapemphero 4
Kuwombera pansi ndi njira yosavuta yochepetsera nsomba. Chopangidwa ndi mafuta a azitona, monga chathu ndi, pan-blackening ndi njira yathanzi yowonjezereka ndipo ingagwiritsidwe ntchito ndi mtundu uliwonse wa nsomba.
Nsomba zamdimazi zimapangidwira pano ndi zokometsera za habanero zokometsera zokometsera ndi masamba atsopano kuti aziziziritsa pang'ono. Nkhumba zamagazi ndi mapulisa angaphatikizidwe pa zakudya zochepa za FODMAP zikagwiritsidwa ntchito ngati zokongoletsera osati zowonjezera. Zosangalatsa!
Zosakaniza
- Supuni 1 imasuta paprika
- Supuni 1 pansi chitowe
- 1/2 supuni ya supuni pansi ancho chile
- 1/4 supuni ya supuni pansi mpiru
- 1/4 supuni ya supuni ya tsabola watsopano wakuda
- 1/8 supuni ya supuni pansi tsabola wa cayenne
- 1/8 supuni ya supuni mchere
- 1 pod cod kapena nsomba yoyera yoyera (zolemba 4)
- 2 1/4 makapu otsekemera-sodium, otsika-FODMAP nkhuku msuzi (palibe adyo kapena anyezi)
- 1/2 chikho chosaphika chimanga
- 1/2 chikho shredded habanero cheddar tchizi, ogawanika
- Supuni 2 adyo-amathira mafuta a azitona
- 4 makapu wambiri sliced Romaine letesi
- Zakudya 1 1/2 zakumwa tomato watsopano
- 1/4 chikho chochepetsedwa ndi scallion ( masamba obiriwira okha)
- 1/2 sing'anga yamapepala, odulidwa
- Supuni 3 dzungu
- Supuni 3 zophika cilantro
- 1 laimu, mu wedges
Kukonzekera
- Mu mbale yaing'ono, onjezani paprika, chitowe, chila, pansi mpiru, tsabola wakuda, tsabola wa cayenne, ndi mchere.
- Fukani chisakanizo cha zonunkhira kumbali zonse ziwiri za nsomba iliyonse. Gawani osakaniza osakaniza pamphepete mwa chidutswa chilichonse.
- Mu sing'anga supu, akuyambitsa limodzi nkhuku msuzi ndi grits; kuphimba mphika. Pa sing'anga-kutentha kwambiri, titsani nyembazo kuwira. Pewani kutentha kuti musamangomaliza kudya ndi kuphika grits, ndikuwombera nthawi zina, mpaka atakhululukidwa komanso mwachifundo pafupi mphindi 20. Chotsani mphika kuchokera kutentha, onjezerani theka la habanero cheddar, ndipo kanizani mpaka tchizi usungunuke.
- Pamene magetsi akuphika, mu chitsulo chachikulu kapena chitsulo chosapanga dzimbiri skillet, kutentha adyo-anaika mafuta pa sing'anga-kutentha kwambiri. Mafuta akakhala mu poto akutentha mokwanira kuti awononge dontho la madzi, onjezerani nsombazo. Kuphika kwa mphindi 3 mpaka 4, mpaka mpweya woonda utakhala wotumbululuka ndi opaque, kenaka flip ndi kuphika kwa mphindi zitatu kapena 4. Yang'anani feleti iliyonse pamtunda wake waukulu kuti muwone kuti yatha. Nsomba yophika ndi yofiira yofiira ndi mafunde omwe amawoneka mosavuta. Kuti mupeze zotsatira zabwino, nkhope yonse ya felemu iliyonse iyenera kuyanjana ndi poto, kotero mukhoza kuphika nsomba m'magulu awiri.
- Muzipinda zonse 4, perekani chidutswa cha tchizi kumbali imodzi. Kumbali ina, konzani nyemba ndi tomato. Pamwamba pa ndiwo zamasamba ndi nsomba yophika. Kokongoletsa, kutsanulira mbale iliyonse ndi 1/4 ya otsala a habanero cheddar, scallions, avocado, mbewu za dzungu, ndi cilantro. Kutumikira ndi wedges wa laimu.
Zosakaniza Zosakaniza ndi Zobwereza
Kuphatikiza pa cod, zolembera zochepa za tilapia, haddock, catfish, kapena sole zingagwiritsidwe ntchito pazomwezi.
Ngati simusamala zakudya zokometsera zokongoletsera, cheddar yachitsulo yowonjezera ya habanero cheddar.
Kwa mbale yopanda mkaka, tisiyeni tchizi. M'malo mwake sungani supuni ya 1/8 ya tsabola wofiira wofiira m'magazi, kapena zambiri kuti mulawe.
Malangizo Ophika ndi Kutumikira
Pezani nsomba zatsopano kapena "nsomba" zomwe mudakonzekera. Ngati mumagwiritsa ntchito zowonjezera nsomba zazing'ono, muzichotsani kufiriji usiku watha ndipo muwalole kuti azizizira m'firiji mpaka nthawi yokonzekera chakudya.
Zakudya zingatenge nthawi yochuluka kuti muphike, malingana ndi momwe zimakhalira bwino. Khalani ndi nthawi yophika yoperekedwa pazitsulo zamagetsi, ngati zilipo.
Chomerachi chimapereka mavitamini 4, ndipo amapereka ma ounces atatu, 1/2 kapu, ndi sala 3/4.