Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 220
Amafutha - 16g
I-Carbs - 4g
Amaprotheni - 14g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-5 , Pheka iminithi engu-15
Izinkonzo 2 (amaqanda amabili ngamunye)
Lezi zamaqanda eziphekwe ngama-butter ziyisiphakamiso sangempela; bayanambitha njengento enhle njengoba bebukeka. Ukuze uthole isidlo sasekuseni se-FODMAP esincane, khonza lezi namazambane, isobho sommbila, noma i-grits, ohlangothini lwe-yogurt elingenayo i-yogurt nama-blueberries. Sisebenzela amaqanda etafuleni emagqumeni aqotshwe kuwo.
Izithako
- 1 - ibhotela ibhotela
- I-¼ indebe ekhishwe iklabishi ebomvu
- 5 cherry utamatisi, ingxenye eyodwa
- Amaqabunga ayisithupha ase-basil
- Amaqanda amane amakhulu
- I-¼ isipuni esisha emnyama
- Isipuni esingu-1 esisha kakashiwe i-Parmesan ushizi
Ukulungiselela
- Preheat ovini kuya 400F.
- Hlukanisa ibhotela zibe ngamagundane amabili. Bafake kuhhavini kuze kube yilapho ibhotela liyancibilika futhi liqhakazile, kodwa lingabonakaliswa, imizuzu engu-4 kuya kwemihlanu.
- Susa ngokucophelela izinwele zamaqanda endaweni yokushisa. Ufafaza iklabishi, utamatisi, kanye ne-basil kuwo, uphinde ufeze amaqanda amabili emgqeni ngamunye. Buyela kuhhavini bese ubhaka amaqanda ezingeni elifunayo lokunikezela, cishe amaminithi angu-10.
- Fafaza ushukela omnyama omnyama omusha kanye ne-Parmesan ushizi bese ukhonza ngokushesha.
Ukuhlukahluka Kwesithako kanye Nokusekela
Imithi encane yezinye izinhlobo zemifino ephansi-FODMAP ingashintshwa ngenxa yeqathekishi noma iklabishi, izithelo zemifino, ubhontshisi wezinhlamvu, noma ubhontshisi bebell, isibonelo-kodwa ungapheli. Imifino ikhulula umswakama lapho ipheka futhi iningi lingenza amaqanda abe amanzi.
I-Cheddar noma i-gruyere ushizi ingasetshenziswa esikhundleni se-Parmesan.
Ingxenye yesipuni yamasipuni e-basil omisiwe ingafakwa esikhundleni se-basil esisha.
Amathiphu wokupheka nokukhonza
Uma izinwele zakho zijulile futhi ezincane ububanzi, ubhake ku-350F imizuzu engu-17 kuya kwezingu-18 noma kuze kube sezingeni elifunayo lokunikela. Ngokuba amancane amancane (1/2 cup cup) amaqanda, bhaka iqanda elilodwa emaceleni amane.