Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 209
Amafutha - 10g
I-Carbs - 6g
Amaprotheni - 24g
Ingqikithi Isikhathi 40 iminithi
Prep 20 min , Pheka iminithi engu-20
Izinkonzo 6 (indebe 3/4 ngayinye)
Le recipe esiphundu, elula ilungele ubusuku beviki uma ugcina ihridi enhle kahle, isiqandisisi, kanye ne-pantry. Ama-grains aphansi e-FODMAP noma ama-starches afana nama-polenta omisiwe ngaphambilini, noma okusanhlamvu kufana nokupheka okusheshayo okupheka ilayisi, i- quinoa , i-millet, i-buckwheat, noma i-pasta, okwenza isidlo sakusasa ngomumo omncane. Le recipe isebenza kahle nanoma yikuphi izinhlanzi ezimhlophe ezimhlophe.
Izithako
- 1 isipuni sika-garlic-efakwe amafutha omnqumo, plus 1 1/2 amathisipuni, ahlukaniswe
- I-1/2 enkulu ebomvu le-bell, eliqoshiwe
- 14.5 i-ounce ingadonsa utamatisi, ungagciniwe
- 2 amathisipuni omisiwe oregano
- I-1/2 isipuni itshisa i-paprika
- 1/4 ithisipuni usawoti
- 1/4 isipuni umhlabathi omnyama
- 1/2 isipuni isipuni esiphendukile se-pepper
- 1/3 indebe yamanzi
- 1/2 indebe encane eyisikiwe scallion imifino, ihlukaniswe
- I-1 1/2 i-pounds eluhlaza, ehlutshiwe futhi ehlanjululwe imfucumfucu
- 8 Ama-olivali kaKalamata, aphikisiwe, aqoshiwe
- Inkomishi ye-3/4 igubha ama-feta cheese
- Izipuni ezimbili eziphethwe i-parsley entsha
Ukulungiselela
- Esikhathini esikhulu se-skillet phezu kokushisa okuphakathi nendawo ephakeme, ama-1 1/2 amathisipuni afudumele ngamafutha agaliki. Engeza i-pepper bell bese usuka kuze kube ngethenda, cishe imizuzu emithathu.
- Engeza ama-utamatisi, i-oregano, i-paprika, usawoti, i-pepper, ama-flakes abomvu, amanzi, no-2/3 we-scallions. Hamba kuze kube yilapho uketshezi lukhuphuke kakhulu futhi isiphuzo sinyene, cishe imizuzu engu-10.
- Engeza ama-shrimp neminqumo. Hlanganisa ngezikhathi ezithile kuze kube yilapho ama-shrimp ephekwe, imizuzu engu-4 kuya kwemihlanu. Uma kuphekwe ngokugcwele, ama-shrimp azogoqa emiphakathini evuthayo futhi izobonakala i-opaque kunokuba iguquguquke.
- Fafaza i-feta cheese ngokulinganayo phezu kwe-pan ngaphandle kokuyifaka bese uyivumela ukuba iyancibilike iminithi elingu-1. Susa i-pan kusuka ekushiseni bese uphonsa isipuni esisele esingu-1 segalikhi-efakwe amafutha omnqumo phezu kwe-pan.
- Gcoba nge-parsley eqoshiwe kanye nemifino ekhona ye-scallion; ukukhonza phezu ilayisi, i-polenta, noma okusanhlamvu okukhethayo.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ama-shrimp anamafutha angasetshenziswa kule recipe futhi. Faka imfucumfucu efriziwe esitsheni samanzi ompompi ashisayo kuze kube yilapho ishawulwa, noma iningi likhishwe, ngaphambi kokwengeza. Noma kunjalo, ama-shrimp angcono kakhulu akakaze afakwe amaqhwa, futhi awunalo usawoti owengeziwe noma ama-phosphates e-sodium. Izakhi ezitholakala kule recipe zibalwa ngezinhlanzi ezingazange ziphathwe nalezi zithasiselo, ezingangena ku-400mg ye-sodium ngayinye yokukhonza!
Utamatisi omusha ungasetshenziswa esikhundleni se-ekheniwe. Sebenzisa indebe ye-1/4 ye-utamatisi bese wengeza indebe yamanzi engaphezulu kwe-1/3.
Ungasebenzisa imifino eqoshiwe eqoshiwe kunama-scallions bese unciphisa inani le-1/3 indebe futhi ungalondolozi noma yiluphi uhlobo lokuhlobisa.
Ukuze uthole ukudla okuphelele, engeza imifino uma ufaka ama-shrimp. Zama i- zucchini elilodwa eliphakathi nendawo noma izindebe ezingu-1 1/2 zezinyosi eziluhlaza (uthathe izingcezu ezingu-1-intshi). Zombili ziphansi kuma-FODMAPs.
Amathiphu wokupheka nokukhonza
Ama-Rolenta rolls aphekwe ngaphambili kukhona into enhle okumele ibe nayo e-pantry yakho ngoba kulula ukukhonza njengesisekelo sokudla okunjengale.
Hlanganisa umqulu ube yizingqimba 1 / 4- noma u-1/2-intshi obukhulu, uxoxe noma uchithe izinhlangothi zombili ngamafutha, ne-pan fry, uphenduke kanye ukuze izinhlangothi zombili zibe nsundu.
Irayisi elibomvu lokupheka okusheshayo lingenza futhi okusheshayo okuhambisana nale nhlanzi. Ngaphandle kwalokho, zenzele ilayisi "elisheshayo": upheke irayisi elincane elivamile elibomvu, bese ubeka izingxenye zokudla ezilodwa ezikhwameni ze-zip-top. Ukuze ukhonze, susa esikhwameni, uphuke zibe izingcezu eziningana, ufafaze amanzi, ikhava, kanye nama-microwave uze ushise.