Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 465
Amafutha - 25g
I-Carbs - 34g
Amaprotheni - 27g
Ingqikithi Isikhathi 70 iminithi
Prep 25 min , Pheka iminithi engu-45
Izinkonzo 8 (1 ¼ izindebe ngayinye)
Lesi sifo esibucayi sibonisa ukuthi akudingeki uhambe ngaphandle kwezitsha zakho ozithandayo ekudleni okuphansi kwe-FODMAP. Leli lilutho alilutho kodwa elimnandi; ayikho into elahlekile.
I-lentile ekheniwe yiyona isithako sezinkanyezi lapha ngoba singaphansi kwama-FODMAP kunama-lens owabilisa kusukela ekuqaleni ngoba amanye amaFODMAP azodlula emanzini okugaya futhi angasuswa.
Izithako
- 1 isipuni sikagalikhi-ifaka amafutha omnqumo
- ½ i-pepper elibomvu elibomvu elibomvu, elihlwanyelwe, eliqoshiwe
- 1 ½ amakhilogremu angama-1 ½ enkomo
- ½ indebe encane elicwengwe imifino scallion
- Isipuni esingu-1 kanye namasipuni amabili e-ancho chile
- 2 ½ amathisipuni emhlabathini cumin
- ½ ithisipuni omisiwe oregano
- ¾ isipuni sikasawoti
- I-¼ isipuni esisha emnyama
- 1 14.5-ounce angadonsa utamatisi, ungagciniwe
- 2 wezipuni utamatisi unamathele
- Ama-ounces angu-7 anelisiwe ama- lentile angenalutho (isivuno esivela ku-15-ounce angakwazi)
- Amanzi angama-¼
- ½ ikomishi elimuncu lama-lactose (uhlobiso olukhethwa kukho)
- Ama-radishes amancane amasha ayisithupha, aqoshiwe (ukuhlobisa okukhethwa kukho)
- 1 indebe yokugaya isikhala
- ½ inkomishi ihlanjululwe ufulawa wemifino
- Izipuni ezingu-3 zifakwe isitashi se-tapioca
- 2 wezipuni ushukela
- 2 amathisipuni opheka powder
- ¼ isipuni usawoti
- 1 iqanda elikhulu
- ¾ ubisi lwe-lactose-free skim ubisi
- I-¼ yamafutha ka-canola
- I-1 inkomishi igwetshiwe iCheddar ushizi
Ukulungiselela
- Hlangisa i-oven ukuya ku-350F.
- Esikhathini esingaphezulu (esikhulu-12-intshi) skillet, ukushisa amafutha e-garlic emlilweni ophezulu ophakathi. Engeza i-pepper ye-bell bese ususa kuze kube lula, imizuzu emithathu. Hambisa le pepper eceleni kwepani bese wengeza inkabi yomhlabathi. I-Fry yenkomo, ihlupha futhi igqugquzela kuze kube yilapho ipholile futhi ingekho pink, cishe imizuzu engu-4. Hlanganisa inyama nama-pepper obomvu bese ugoqa ngezikhwama ze-scallions, i-chiles emhlabathini, i-cumin, i-oregano, usawoti kanye nopelepele.
- Engeza utamatisi namajusi abo, utamatisi unamathele, i-lentile, namanzi, uphinde ugxilise kuze kube yilapho utamatisi unamathele. Nciphise ukushisa bese ubamba imizuzu engu-15. Uma ungeke ubhaka i-cornbread esikhwameni, thumela ngokucophelela u-2 ½-quart dish dish.
- Ngesikhathi i-chili isimisa, esitsheni esiphakathi sihlanganisa i-cornmeal, ufulawa we-sorghum, isitashi se-tapioca, ushukela, i-baking powder, nosawoti. Engeza iqanda, ubisi, namafutha ezitsheni ezomile bese uxuba kuze kube lula. Hlanganisa ushizi we-cheddar. I-batter kufanele ibe nkulu kodwa ivuleke kancane futhi ingapheli. Uma likhulu kakhulu, engeza ubisi olwengeziwe 1-2 wezipuni ngesikhathi esisodwa. Ama-dollops we-spoon of beatter ngokulinganayo phezu phezulu kwesilwane futhi basakazeka emuva emuva isipuni cishe emaphethelweni, kusale umngcele omncane; i-batter izosakazeka njengoba ipheka.
- Bhaka kuze kube yilapho i-cornbread i-brown brown futhi i-toothpick iphuma ihlanzekile uma ifakwe phakathi, imizuzu engu-18-25. Susa skillet kusuka kuhhavini; ungakhohlwa, isibambo siyoshisa! Vumela izitsha ukuba zipholile imizuzu engu-5, bese uthatha ama-wedges angu-8; bakhonze ngodlop of ukhilimu omuncu we-lactose nosiyi osikiwe.
Izinguquko kanye nezakhiwo
I-Ground Turkey ingasetshenziswa esikhundleni senkomo yenkomo.
Ngokushesha? Dweba ukugaya ukudla kwe-cornbread futhi ujabulele i-chili yakho ngelayisi, i-quinoa, izikhumba ze-corn, noma i-tortilla chips.
Amathiphu wokupheka nokukhonza
Uzodinga i-skillet enkulu ye-11 kuya ku-12 intshi ye-oven ukuze uthathe le recipe kusuka ku-stovetop kuya kuhhavini.
Uma ungenayo, lesi sikhilimu singenziwa esikhwameni bese sidluliselwa ku-2 ½ kuya ku-3 ½ isitsha sokubhaka sokupheka ngokubhaka isikhukhula.
Uhlobo lwesilwane elisetshenzisiwe luthinta ukuthungwa nokupheka isikhathi sokupheka. Kungumqondo omuhle ukusebenzisa uhlobo oluqondile lwenkomo ukuthi iresiphi idinga. Isibonelo, le iresiphi idinga ukulimala okuphakathi. Uma usebenzisa i-stoneground cornmeal, nge-coarser, izinhlayiya ezinkulu, ungalindela ukuthi kuyodingeka isikhathi eside sokupheka.
Qaphela ukuthi i- tapioca isitashi kanye nofulawa we-tapioca yizinto ezifanayo.