Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 170
Amafutha - 7g
I- Carbs - 23g
Amaprotheni - 5g
Ingqikithi Isikhathi esingu-100 iminithi
Prep 30 min , Pheka iminithi engu-70
Izinkonzo 6 (1/2 amazambane, i-1/2 indebe sauce)
Amazambane amazambane aphezulu ohlwini lwama-appetizers "ajwayele ukuhanjiswa njalo" ezinkundleni zokudla kanye nezindawo zokudlela. Akumangalisi-bobabili abanenhliziyo enhle futhi enhle kakhulu.
Inguqulo yethu ephansi ye-FODMAP, ongayenza ekhaya, i-IBS-friendly. Akukhona lokho kuphela, ukusebenzisa amafutha omnqumo angasetshenziselwa i-oven-gazinga amazambane esikhundleni sokuwapheka emafrijini ajulile agcina ephilile. Sifake zonke izitoreji ukwengeza ukunambitheka kulezi zikhumba zamazambane ngaphandle kwamaFODMAP.
Ukususa amafutha ngendvuni kagalikhi, njengoba kuboniswe kule recipe, kuyindlela yokuthandaza yokupheka okuphansi kwe-FODMAP. Ukusebenzisa utamatisi okhethekile okwedlule, uviniga obhalsamu, amakhambi amasha, kanye ne-Parmesan enezinhlamvu ezigcina ngesandla, zigcina izinto ze-IBS-friendly lapho zijabulela ukunambitheka!
Izithako
- Ama- apula ama-russet aphakathi nendawo (1 amakhilogremu amahlanu ama-ounces)
- 2 fresh clove clove
- 2 wezipuni ngaphezulu amafutha omnqumo virgin
- U-14.5-ounce ungathathwa ngomlilo-oqoshiwe, oqoshiwe utamatisi ongagciniwe
- Isipuni esingu-1 isipuni sikabhasamuki
- ½ ithisipuni usawoti
- ½ ithisipuni elimnyama elimnyama
- ½ indebe eqoshiwe e-basil ehlanzekile, okunye okunye okumele ihlolwe
- ½ inkomishi eshicilelwe i-parmesan ushizi
Ukulungiselela
- Preheat ovini kuya 400F.
- Sula amazambane ukuze ususe ukungcola, futhi uphonsa njalo izikhathi eziningana ngemfoloko ukuze uvumele umusi ukuba uphume. Beka emgqeni wokubhaka bese ubhaka kuze kube ngethenda yethokheni, imizuzu engu-45 kuya kwangu-50. Susa amazambane kusuka kuhhavini bese uvumela ukupholisa kuze kube yilapho ephephile ukusingatha imizuzu engaba ngu-10.
- Ngesikhathi amazambane ebhaka, uthola amafutha negalikhi. Sika ama-clove e-garlic zibe yizicucu ezinkulu. Epanini elingaphakathi, gcoba ugarliki phezu komlilo ophakathi kwamafutha omnqumo uze uqale ubomvu. Lahla ugarlikhi. Thela konke kodwa isipuni 1 samafutha esitsheni esincane bese ubeka eceleni.
- Emafutha asele epanini, engeza utamatisi ovuthiweyo, uviniga obhalsamu, usawoti kanye nopelepele. Letha kumathumba phezu kokushisa okuphakathi, bese unciphisa ukushisa ukuze uhlale ushisayo.
- Lapho amazambane epholile ngokwanele ukusingatha, unqume ngesigamu ngobude. Ukusebenzisa i-spoon enkulu, gcoba inyama emhlophe yamazambane, ushiye izikhumba ezingaphezu kuka-¼-intshi. Frijiza inyama enamanzi amazambane okwezinye ukusetshenziswa.
- Beka ama-half a amazambane emgodini wokugayiwa ongabheki futhi uwaxubhe nxazonke ngewoyela eligcinwe i-garlic-infused. Babuyisele kuhhavini kuze kube yilapho bekhulile futhi bundu, cishe imizuzu engu-20.
- Ngaphambi nje kokukhonza, gubungula i-basil eqoshiwe engxenyeni ye-tomato. Spoon the sauce zibe ngamunye izikhumba amazambane. Gcoba izikhumba zamazambane ezigcwele nge-cup ¼ ye-parmesan esanda kukhishwa kanye ne-basil eqoshiwe, uma ifunwa.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma unamafutha e-garlic, ungena esikhundleni sama-clove kanye namafutha omnqumo; shiya isinyathelo sokufaka amafutha.
Uma i-basil ehlanzekile ayitholakali, esikhundleni sesipuni sesipuni se-basil esomisiwe noma isi-Italian seasoning.
Ukuze ushintsho lwe-vegan, shiya ushizi we-parmesan.
Amathiphu wokupheka nokukhonza
Le iresiphi yenzelwe amazambane okubhaka abomvu njengama-russets. Amanye amazambane angasetshenziswa, kodwa ukupheka isikhathi nokuthungwa kuzohluka.