Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 293
Amafutha - 15g
I-Carbs - 7g
Amaprotheni - 33g
Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi angu-15 , Pheka ama-minithi angu-25
Izinkonzo 5 (ama-ounces ama-5 ngamunye)
Le recipe ihlanganisa ukunqwabelana kwamantongomane kanye ne-flaxseed ngokuthungwa kwe-salmon yethenda ngesitsha esikhulu esinamafutha amaningi e-omega-3 ama- anti-inflammatory. Ama-scallions angumthombo we-FODMAPs, ngakho-ke ukusebenzisa kuphela imifino ye-scallion kule recipe igcina i-IBS-friendly.
Izithako
- 1/4 indebe yokugcoba ama-alimondi wonke
- 2 izipuni ze-flaxseeds
- 1/4 indebe ephansi-FODMAP isinkwa imvuthu (bheka kanjani-kuya ngezansi)
- 1/8 isipuni sikasawoti
- 1/4 isipuni esisondelene esomile amaqabunga e-thyme
- 1/8 isipuni umhlabathi omnyama
- I-1/4 indebe yama-scallion ama-minced, izingxenye eziluhlaza kuphela
- 1 isipuni sekhasi lemon
- 1 1/2 amakhilogremu ama-salmon fillet
- 1 ithisipuni i-garlic-ifakwe amafutha omnqumo
Ukulungiselela
- Preheat ovini kuya ku-425F. Thayela ishidi lokubhaka (ngezinhlangothi) elinesithombe.
- Ku-blender noma inqubo yokudla, ukucubungula ama-alimondi nama-flaxseeds kuze kufinyeleleke umfaniswano, ukuthungwa kwesihlabathi. Dlulisela esitsheni esincane bese ugxila ezinhlathini zesinkwa, usawoti, thyme, pepper, scallions kanye ne-lemon zest.
- Beka isikhumba sesikhumba senhlanzi phansi kwesitsha sokubhaka. Hlanganisa inhlanzi ngamafutha ka-garlic-okwenziwe nge-garlic bese ufafaza kancane usawoti kanye nepelepele uma ufisa. Spread imvuthuluka ngokulinganayo phezu kwezinhlanzi, ucindezela ukunamathela.
- Bhaka izinhlanzi kuze kube yilapho kuqhuma kalula futhi imvuthuluka kuyizinhlamba zegolide, imizuzu engu-18 kuya kwangu-25.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ukuze uthole i-crispy topping eyengeziwe, gqoka imfucumfucu nge-baking spray noma inkungu yamafutha. Bamba i-oil spray ngamasentimitha angu-10 ngaphezulu kwamaphuphu. Phula ngendlela efanayo ngokunyakaza okuqhubekayo kuze kube yimvuthu ibheke imanzi, bese ubhaka.
Ukuze wenze le recipe-free-gliten, sebenzisa iziqu zokudla zesinkwa se-gluten.
Amathiphu wokupheka nokukhonza
Ukwenza isinkwa se-FODMAP esenziwe ngezandla, sebenzisa noma yikuphi isinkwa esiphansi se-FODMAP, njengomhlophe, ukolweni wonke, noma isinkwa se-sourdough esiphezulu, noma isinkwa esingenalutho se-gluten ephansi. Amaqebelengwane amane e-ounce isinkwa senza inkomishi ye-2/3 yezinkwa zokudla, okungaphezu kokwanele kule recipe. Nansi indlela yokwenza ngayo:
- Preheat ovini kuya 325F.
- Sika isinkwa sibe yizicucu ezingu-1/2-intshi. Bhaka kuyingqimba eyodwa kuze kube yilapho igolide eliphakathi elibomvu nelomile, imizuzu engu-15 ukuya kwezingu-20, uphendukela kanye ngenkathi ubhaka.
- Isinkwa sokuphuza endaweni yokucubungula ukudla noma i-blender kuze kube yimpumputhe ukuthungwa okufunayo. Uma lezi zinyenyana zisalula, zibuyisele kuhhavini bese ubhake kuze kube yilapho usomile, imizuzu emihlanu kuya kwemi-10.
- Ayikho inqubo yokudla noma i-blender? Engeza isinkwa esilahliwe, esinesinkwa esiphundu esikhwameni se-zip-top bese uvale, ushiye ukuvula okuncane. Gweba ngepini yokugcoba noma phansi kwe-pan.
Amantongomane okugcoba amnandi athuthukisa ukunambitheka kwabo, ukunambitheka kwe-nutty. Uma ungeke ukwazi ukuthenga amantongomane angaphambi kokugcoba, ungazenza wena. Amantongomane ashuni e-oven at 350F endaweni eyodwa olulodwa kuze kube nsundu oluhlaza okwesibhakabhaka, imizuzu engu-10 kuya kweyishumi nambili ama-nati.
Hlanganisa isigamu ngokugcoba. Amantongomane ayaqhubeka ebomvu ngisho nangemva kokukhipha kuhhavini futhi angashisa ngokushesha, ngakho-ke yibuke ngokucophelela. Ukuze ugaye amantongomane ku-blender, thola ama-blades aphendulele ku-blender engenalutho bese uphonsa amantongomane ngaphakathi kwesikhungo esiphakeme se-lid ezimbalwa ngesikhathi.
I-citrus zest (ilamula, i-lime, noma i-orange) ibeka i-punch ye-flavour ekuphepheni okuphansi kwe-FODMAP. I-rasp grater yesimanje, yensimbi, i-fine-FODMAP edingekayo. Amazinyo abukhali athela isithelo sonke ngokushesha futhi akwazi ukugwema i-pith emhlophe. I-grater ingasetshenziselwa ushizi onzima noma ushokoledi futhi yenza kancane kancane indlela ende.