I-Low-FODMAP I-Collards Yokubhema Ne-Chickpeas Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 172

Amafutha - 9g

I- Carbs - 17g

Amaprotheni - 9g

Isamba Isikhathi 25 iminithi
Prep 15 min , Cook 10 min
Izinkonzo 4 (indebe 3/4 ngayinye)

Njengama- kale , ama-collards aseduze naphezulu ohlwini uma kuziwa emifino enomsoco, kodwa abaningi bethu abakaze bafunde ukuwathanda. Sakha iresiphi ezokwenza ukuthi ufune imizuzwana! Ukuqhafaza imifino ngaphambi kokususa kunganciphisa ukufutheka kwabo, kuyilapho ubhekeni nokuphuza i-paprika kubamba ukunambitheka okucebile. Engeza ezinye ezihlukahlukene ukujikeleza kwakho okuphansi kwe-FODMAP yemifino nalezi zemifino.

Izithako

• 2 1/4 amathisipuni usawoti (ahlukaniswe)
• Imifino engu-1 ye-collard
• 2 wezipuni garlic-engene amafutha omnqumo
• Ama-ounces amabili aqoshiwe i-bacon yaseCanada (eqoshwe kahle)
• 2/3 izinhlamvu zamakoloni (okuyingxenye eluhlaza kuphela)
• 1 1/2 amathisipuni abhema i-paprika
• 1/4 ithisipuni pepper emhlabathini omusha omusha
• 1 inkomishi ye-chickpeas encane ekheniwe (ehlanjululwa futhi ehlanjululwe)
• 6 wezipuni amanzi

Ukulungiselela

1. Esikhathini se-stockpot noma e-Dutch, ulethe ama-3 amakhilomitha amanzi kanye namathisipuni amabili kasawoti emathunjini.
2. Ngenkathi amanzi eshisa, imifino encane ye-collard. Lapho imbambo ingaphezu kuka-1/8-inch ubukhulu, gcina eduze bese ulahla umbambo. Hlanganisa amaqabunga amaningana bese uwahlukanisa ube yizicucu zesi-intshi. Geza bese ukhipha amaqabunga, bese uwafaka emanzini abilayo. Pheka imizuzu emibili, uvuselele izikhathi ezimbalwa. Hlanganisa amaqabunga e-colander.

1. Buyisa ibhodlela esitofu nokushisa okuphakathi. Lapho i-pan ishisa, engeza amafutha omgcoba, ufaka i-pan ukuze uyigcobe ngamafutha. Engeza i-bacon eqoshiwe bese upheka kuze kube yilapho epholile futhi enobundu, cishe ngomzuzu owodwa.
2. Engeza ama-collards, ama-scallions, u-¼ isipuni sikasawoti, uphebe i-paprika, ne-pepper. Saute imizuzu emibili.
3. Engeza ama-chickpeas namanzi. Nciphisa ukushisa ukuya emkhatsini, ukumboza bese upheka kuze kube yilapho amaqabunga ethenda kodwa ehlaziya kancane, cishe imizuzu emithathu.
4. Susa ikhava; uma kunoma yikuphi ukushisa kwamanzi, vula ukushisa emuva kuze kube sezingeni eliphezulu futhi upheke ngezikhathi ezithile uvuselele kuze kube yilapho amanzi ephuma.

Ukuhlukahluka Kwesithako kanye Nokusekela

I-bacon yaseCanada nayo yaziwa nangokuthi "i-back bacon". Ungasebenzisa i-bacon, i-ham, noma i-pancetta ejwayelekile yama-diced esikhundleni se-bacon yaseCanada.

Ukwenza le mivuno yemifino, shiya i-bacon uphinde ukwandise ama-paprika abhema ngo 2 amathisipuni.

Amathiphu wokupheka nokukhonza

Vula leli phepha elihlangothini libe yisidlo sokugcwalisa: sikhonze ngaphezulu kwelayisi eliphekwe, i-quinoa, i-millet, i-groat yokudla okuncane, i-teff noma i-millet.

Lezi zonke izinhlobo ze-FODMAP eziphansi ongazijabulela ngaphandle kokuphazamisa izimpawu.