Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 380
Amafutha - 13g
I- Carbs - 23g
Amaprotheni - 43g
Ingqikithi Isikhathi esingu- 130 min
Prep 40 min , Cook 90 min
Izinkonzo 6 (3 oz inkukhu, 1 inkomishi sauce)
I-chicken tikka masala iqala ngezinkukhu zezinkukhu ezihlanjululwe ku-yogurt sauce. Ngokwesiko, inkukhu ibhakwa kuhhavini elishisayo.
Inguqulo yethu ephansi ye-FODMAP yalesi sidlo esidumile idinga ukuhambisa inyama yenkukhu kuze kube yilapho ibukeka kahle ngephandle futhi isancibilike ngaphakathi. Sisebenzela i- rice eliyisikhombisa elimhlophe noma ilayisi elibomvu ukuze uthole ulwazi oluphelele lokudlela e-Indian.
Izithako
- 1 isipuni umhlabathi cumin
- Isipuni 1 sama-paprika
- 2 amathisipuni garam masala
- 1 ithisipuni umhlabathi chile pepper
- 1 ithisipuni umhlabathi turmeric
- 1/2 isipuni emhlabathini coriander
- 1/2 isipuni asafetida (bheka inothi ngezansi)
- 1/2 isipuni
- 1/2 isipuni usawoti
- I-1/2 izinkomishi ze-yogurt ezingenayo i-lactose, ihlukaniswe
- Izipuni ezimbili ezincibilikisiwe, zihlutshiwe izimpande zelinki, zihlukaniswe
- 1 1/2 amakhilogremu angenalutho, isifuba esingenasikhumba esingenasici
- Izipuni ezingu-3 ze-garlic-ezifakwe ngamafutha omnqumo
- 1 inkomishi encane elicutshiwe scallion imifino (green okuyingxenye kuphela)
- 2 izinkomishi eziqoshiwe ze-fennel
- Izindebe ezimbili zihlutshiwe, ziqoshiwe kahle
- I-28-ounce ingawachoboza utamatisi, akukho usawoti ongeziwe
- 2 izinkomishi ezincishisiwe-sodium, low-FODMAP inkukhu umhluzi
Ukulungiselela
- Ngesitsha esincane, hlanganisa ndawonye i-cumin, i-paprika, i-garam masala, i-ground chile, i-turmeric, i-coriander, i-asafetida, i-pepper emnyama, nosawoti. Hlukanisa le ngxube yesipelisi ngesigamu bese uhlanganisa ingxenye eyodwa yesithathu ye-yogurt nesigamu se-ginger esilisiwe.
- Sika amabele enkukhu zibe yizicucu noma amathenda ama-½-intshi, ukuze bapheke kahle ngaphansi kwe-broiler. Ukusebenzisa imfoloko, izimbobo ezigubhayo emaceleni ezinkukhu zezinkukhu ukuvumela ukuba zithole ukunambitheka okungaphezulu. Bafake esikhwameni esikhulu se-zip-top noma isitsha se-flat, uthele ingxube ye-yogurt ne-spice, uphawu, nesifriji amahora amabili kuya ku-6.
- Cishe 1½ amahora ngaphambi kokukhonza, ukushisa umkhumbi wamanzi we-quart 4 noma i-oven Dutch phezu komlilo ophakathi. Ngesikhathi i-pan igcoba, engeza amafutha ogaxekile kanye ne-ginger ensimbi esele engxenyeni esele yenhlanganisela yesipuni; gqugquzela kuze kube yilawa mafomu unamathisele omncane. Engeza ukunamathisela epanini elishisayo futhi uvumele ukuthi lipheke imizuzu engu-1 kuya kwemibili kuze kube yiphunga elimnandi futhi likhanye kancane. Lokhu kubizwa ngokuthi "ukufutheka" izinongo.
- Engeza imifino ye-scallion, i-fennel i-fennel, ne-rutabaga futhi uvuselele ukugqoka ngamafutha nezinongo. Sautee imifino kuze kube yimifino ye-scallion, imizuzu engaba ngu-10. Uma imifino iqala ukunamathela, gxuma ku isipuni samanzi.
- Engeza utamatisi oqoshiwe kanye nomhluzi wenkukhu. Hlanganisa ukuqinisekisa ukuthi akukho mifino enamathele phansi epanini. Ukumboza, ulethe emathunjini aphansi, bese unciphisa ukushisa ukuze ugcine isimemezelo cishe ihora elilodwa, uvuselela ngezikhathi ezithile, kuze kube yi-rutabaga ithenda.
- Ngesikhathi i-sauce igxuma, hlela i-oven rack ngamayentimitha angu-4 ngaphansi kwe-broiler bese uyilungisa.
- Beka inkukhu ehlanjululwe nge-oiled noma e-foil-lined-embede epayipi noma ibhayi yokubhaka. Beka inkukhu ngaphansi kwe-broiler imizuzu engu-3 kuya kwemi-4, kuze kube yilapho iqala ukugqamile ezindaweni. Susa i-pan, vula izingcezu zezinkukhu, uphinde uthule ngakolunye uhlangothi kuze kuphekwe ngokugcwele inkukhu. Susa izingcezu ezincane zenkukhu epanini elivuthayo njengoba zenziwa, ukuvimbela ukupheka ngaphezulu. Slice noma cube le inkukhu ehlutshiwe uma ufisa.
- Vumela i-sauce iphole imizuzu engaba ngu-10 kuze iphephile ukuphatha. Sebenzisa i-blender stick ukuze uhlanze i-sauce uma ngabe uyifunayo noma uyithuthele ku-blender ku-batches. Faka kuwo wonke ama-yogurt bese ufudumele ngokufudumele uma kunesidingo. Khonza inkukhu ne-sauce phezu kwelayisi eliphekwe.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ukuze ulondoloze isikhathi, sebenzisa izinkukhu zezinkukhu ezihlutshiwe ngaphandle kokucucuza bese ukhonza le sauce ngaphandle kwe-pureeing.
Izinkomishi ezintathu nezinxenye zamatamatisi aqoshiwe angasetshenziswa esikhundleni sezitamatisi ezichotshoziwe.
Amathiphu wokupheka nokukhonza
Ukuze uthole ukunambitheka okungcono kakhulu, hlela phambili ukuze uqale ukuhlanza inkukhu kusenesikhathi ngosuku ohlela ngalo ukudla ngalo.
Uma ungenayo igalikhi ingenelela amafutha ngesandla, engeza i-clove yegalikhi, uthathe izingcezu ezinkulu, amafutha uma ubeka amafutha. Susa izingcezu zikagalikhi ngaphambi kokwengeza utamatisi kanye nomhluzi wenkukhu.
Umhluzi we-inkukhu ophansi-FODMAP ungenawo anyanisi noma ugarlic. Qinisekisa ukuthi ufundele ilebula lezithako ngokucophelela ngaphambi kokuthenga.
I-Asafetida, isipuni esetshenziswa ekuphekeni kwendabuko yaseNdiya, ineza inothi le-"allium" kule nsiza.
Ngenhlanhla, iyakuthanda kangcono kakhulu kunokuba ithokoze. Zama ukuboleka imali encane kumngani noma uthenge kancane kancane ukuze uqiniseke ukuthi uyayithanda. Uma ungawutholi, yiyeke.
Le sauce ingaqaliswa kahle ngaphambi kwesikhathi. Ngemuva kokupheka nokuyihlanza, frijiza i-sauce ngaphambi nje kokukhonza. Yifudumele kabusha kwi-stovetop, bese ugxuma kwi-yogurt ngaphambi nje kokukhonza. Ungavumeli i-yogurt ukuba ibilise noma iyophela.