Ama-Meatballs Aphukile NgamaCitrus Guac

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 105

Amafutha - 7g

I-Carbs - 2g

Amaprotheni - 8g

Isikhathi esiphelele 45 iminithi
Prep 15 min , Cook 30 min
Izinkonzo 10 (1 ibhola + 1 isipuni guac)

I-recipe ye-meatball ejwayelekile ingabiza izithako eziphezulu ze-FODMAP njengegalikhi, anyanisi, nezinkwa zokudla. Lezi zinhlanzi zenyama azikho nalutho. Ngaphandle kokunambitheka okune-flavour kanye nezinongo kakhulu "behamba," ngakho akudingeki ukhathazeke ngokubangela izimpawu ze-IBS.

Idijithali ye-guacamole ngokwemvelo iyanamathele ngejusi le-orange. Olunye u- orange olusha lubhekwa njenge-low-FODMAP ngenxa yezinto eziqukethe i-fructose, futhi ijusi le-orange liphephile kuze kube yizingxenye ze-cup cup. I-citrus kanye ne-avocado pairing yenza ukuba kube ne-flavourful, enempilo enempilo emabhokisini ezinyamazane ezinamafutha ase-turkey.

Izithako

• Ikhadi elingu-1% elingu-85% elomile eliphansi le-turkey
• 1/2 isipuni usawoti
• 1/4 isipuni umhlabathi omnyama
• 1/2 isipuni
• 1/2 isipuni emhlabathini sinamoni
• 1/4 isipuni emhlabathini cumin
• 1 i-avocado ephakathi, ehlutshiwe futhi efihliwe
• 3 wezipuni juice orange
• zest kusuka ku-1 eliphakathi kwe-orange
• phakamisa ama-flakes abomvu (okungaphansi kwe-1/8 isipuni, ozikhethela)
• 1/2 isipuni usawoti
• 1/4 isipuni umhlabathi omnyama
• Isipuni esingu-1 eqoshiwe amaqabunga e-cilantro

Ukulungiselela

1. Hlangisa i-oven ukuya ku-350F.
2. Hlanganisa i-turkey yomhlabathi, usawoti, i-pepper, i-ginger, isinamoni, ne-cumin esitsheni. Ungesabi ukusebenzisa izandla zakho ukufaka ama-flavour ku!
3. Yenza inhlanganisela ibe ngama-round balls ngezandla zakho. Kufanele ube nama-meatballs aphakathi nesikhombisa uma usuqedile.
4. Hlela amabhola esikhwameni sokubhaka esenziwe ngesikhumba. Bhaka imizuzu engu-25-30.
5. Njengoba ama-meatball eseqedela ukubhaka, faka okunye okusezitsheni esitsheni esincane bese uhlanganise kahle. Kufanele uqede nge-isipuni se-guacamole nge-meatball ngayinye.

1. Susa ama-meatball kusuka kuhhavini bese uvumela ukupholisa imizuzu embalwa ngaphambi kokukhonza.

Ukuhlukahluka Kwesithako kanye Nokusekela

Ama-Limes, ulamula, ne-ananasini nakho ku-IBS-friendly. Shintsha ijusi le-orange kanye nenhlamba ye-lime nejusi lemon bese uthanda i-guacamole yendabuko. Zama ujusi we-ananas bese ushiya i-zest ukuze uthole inguqulo eyengeziwe yokushisa.

Ungenza futhi lezi zinyama zezilwane zisebenzisa inkukhu yasemhlabathini, ephinde ihlangene kahle ne-guacamole.

Thumela amafulethi abomvu we-pepper uma ungawuthandi ukudla okubabayo noma uma ukudla okuneziqholo kubangela ukuqubuka kwenhliziyo noma ezinye izinkinga zokugaya.

Izindlela zokupheka ezingezansi-FODMAP ngokuvamile ziyeka u-garlic no-anyanisi ngoba ziphezulu kuma-fructans. Kodwa-ke, uma usuvuselele lokhu kudla noma uthole ukuthi ungakwazi ukubekezelela ama-fructans, zizwe ukhululekile ukufaka ama-clove amabili aqoshiwe aphakathi nendawo noma isigamu se-anyanisi eqoshiwe e-mixed turkey.

Amathiphu wokupheka nokukhonza

Faka ama-toothpicks emanzini okudla njengama-appetizer noma afake ama-meatballs ekudleni okuphelele.

Ungakwazi ukukhonza ngehlangothini yemifino eboshwe (ambalwa ambalwa okukhethwa yi-FODMAP afaka phakathi i-zucchini, ubhontshisi obuluhlaza, ubhontshisi bebell, izaqathe, nama-parsnips) noma amazambane angaphezulu (amazambane abhekwa njenge-FODMAP encane, kodwa uma usebenzisa amazambane unamathele ku-cup-half cup).