Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 193
Amafutha - 8g
I- Carbs - 27g
Amaprotheni - 7g
Isikhathi esiphelele 45 iminithi
Lungisa amaminithi angu-20 , Pheka ama-minithi angu-25
Izinkonzo 6 (1 indebe ngayinye)
Asikho isidingo sokuthola ama-Indian ukuthatha futhi usengozini yokudla u-garlic high-FODMAP kanye no-anyanisi asetshenziswe kule cuisine. Lesi sitshalo se-IBS esinomsoco wemifino sinambitheka kakhulu ngeke usaziphuthelwa.
Qiniseka ukuthi uhlola izinongo zakho zesilinganiso sokushisa kusengaphambili. Le recipe yenziwe nge-curry epholile futhi i-masala encane e-garam encane, ngakho-ke faka izinongo ngokufanele.
Izithako
- 1 isipuni sikagalikhi-ifaka amafutha omnqumo
- Isipuni esingu-1 se-ginger izimpande, ezihlutshiwe futhi zagayiwe
- 3 1/4 amathisipuni i-curry powder
- 1 1/2 amathisipuni garam masala
- 1 14.5-ounce angadonsa utamatisi, ungagciniwe
- 1 inkomishi amanzi
- 1 amazambane anesikhumba, uthathe izingcezu ezingu-1/2
- 1 ama-potato aphakathi nendawo, anesikhumba, uthathe izingcezu ezingu-1/2 intshi
- 2 izaqathe eziphakathi, uthathe izingcezu ezingu-4
- 1 15.5-ounce ingamalenti
- 1/2 isipuni usawoti
- 1 1/2 indebe ubhontshisi oluhlaza, fresh noma iqhwa, uthathe izingcezu 1-intshi
- 1/2 inkomishi ubisi olukhunjelwe ubisi lwekakhukhunathi
Ukulungiselela
- Esikhathini samanzi esitokisini noma epanini elikhulu, fudumala amafutha ngaphezu kokushisa okuphakathi. Engeza i-ginger bese uvuselela imizuzwana engu-30. Engeza i-curry powder kanye ne-garam masala bese uqhubezela njalo kuze kube yilapho izinongo ziphunga futhi kube nomthunzi omnyama, cishe ngomzuzu owodwa. Engeza utamatisi namanzi uphinde ususe epanini ukuze ukhulule noma yiziphi izinongo eziye zabambelela phansi.
- Engeza amazambane, amazambane, izaqathe, i-lentile, nosawoti. Vala imbiza, ulethe emathumba, bese unciphisa ukushisa. Gwema kuze kube yilapho amazambane ephekwe ngokupheka kodwa awunayo ithenda yethenda, cishe imizuzu engama-12 kuya kwangu-15.
- Yengeza ubhontshisi obuluhlaza, ubeke esikhundleni sesembozo, uphinde uqhubeke upheka kuze kube yilapho ubhontshisi obuluhlaza kukhona amathenda namazambane kanye ne-izaqathe ithambile, cishe imizuzu emihlanu.
- Hlanganisa ubisi lwekakhukhunathi bese ubhala kungambuli imizuzu engaba ngu-2 ukuvumela ama-flavour ukuba afane. Khonza phezu kwe-rim basmati irayisi.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ama-potato izikhumba asele kulokhu iresiphi ye- fiber enempilo , kodwa zizwe ukhululekile ukuzifakela uma uthanda.
Izinkomishi ezine zomntwana isipinashi zingasetshenziswa endaweni yebhontshisi eluhlaza, wanezelwa phakathi nemizuzu emibili yokupheka.
Abadli bezinyama bangakwazi ukwengeza i-1/2 pounds yenkukhu yebele, babe yizicucu ezincane, lapho befaka amazambane nezinqathe .
Ubisi lwekakhukhunathi lungathathwa esikhundleni se-cream esindayo noma i-yogurt yamahishi ephelele. Imikhiqizo yobisi engezansi yamafutha ingase ihlukanise ngokungathandeki uma ishisa, kodwa iyolahlwa kahle.
Amathiphu wokupheka nokukhonza
Le recipe iphinda ivuselele kahle izinsuku zansuku zonke. Hlukanisa izinsalela zibe yizimbiza zokugaya eziqinile.
Ekuseni, vele "uthathe futhi uhambe" njengoba usuka emsebenzini noma esikoleni.