I-Low-FODMAP I-Low-FODMAP yaseMelika iqoqa uSuey

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 345

Amafutha - 10g

I- Carbs - 46g

Amaprotheni - 19g

Isikhathi esiphelele Isikhathi esingama-60
Lungisa amaminithi angu-10 , Pheka iminithi engu-50
Izinkonzo 8 (1 1/2 izindebe ngayinye)

Abapheki be-Maine bathi i-American i-sugar suey njengokudla kwayo yendabuko yokudla, kepha imvelaphi yayo ingabonakala. Mhlawumbe ngempela iyidalwa yaseFrance-yaseCanada, ngoba le dish nayo iyintandokazi eNyakatho yeNew York eduze nomngcele waseCanada, lapho iya khona ngokuthi "goulash."

Le nguqulo iduduza njenganini ngaphambili. Ukuze sinciphise ama-FODMAP emsanzini, sasebenzisa igalikhi ngokufaka imifino yamafutha ne-scallion esikhundleni segalikhi ejwayelekile no-anyanisi. Siphinde sisebenzise i-low-FODMAP macaroni esikhundleni se-macaroni ejwayelekile-bheka amathiphu wokupheka nokukhonza ngezansi ukuze uthole iseluleko kulokho.

Izithako

• 1 ibhilidi elomile elomile
• 2 wezipuni garlic-engene amafutha omnqumo
• 6 ama-scallions, okuyingxenye eluhlaza okwesibhakabhaka kuphela
• I-pepper ephakathi kwe-bell eluhlaza, ehlwanyelwe, eqoshiwe
• I-28-ounce ingacubungula utamatisi, ingagciniwe
• 1 14.5-ounce angadonsa utamatisi, ungagciniwe
• 2 wezipuni utamatisi unamathele
• 2 amathisipuni Worcestershire sauce
• 1 ithisipuni usawoti
• 1 isipuni basil omisiwe
• Isipuni esisodwa se-oregano esomile
• 1/2 isipuni elibomvu elibomvu le-pepper flakes (ngokuzikhethela)
• 1 isipuni ushukela
• Ama-ounces angu-12 aphekwe phansi-FODMAP macaroni

Ukulungiselela

1. Esikhathini esikhulu samanzi noma esinomkhumbi omkhulu, susa inyama yenkomo emaminithini angu-8 kuya kwengu-10 phezu komlilo ophakathi, ukuwaphula ube yizicucu ezincane ne-spatula, kuze kube yilapho ipholile. Gcoba amafutha amaningi uma kudingeka.
2. Engeza amafutha, imifino ye-scallion, ne-pepper; sauté kuze kube yimifino ithenda, imizuzu engaba ngu-10.
3. Engeza utamatisi, unamathe utamatisi, u-Worcestershire sauce, usawoti, i-basil, i-oregano, ama-flakes obomvu obomvu, noshukela. Vala ummbila bese uletha usuphu kuphepheni phezu kokushisa okuphakathi; ukunciphisa ukushisa nokumisa imizuzu engaba ngu-30.

1. Pheka bese ukhipha i-macaroni ngokusho kokusikisela komkhiqizi. Masinyane ngaphambi kokukhonza, gqugquzela i-sauce kanye ne-macaroni ephekwe ndawonye. Hlukanisa ekukhonzeni izitsha kanye phezulu nge ushizi we-Parmesan osikiwe, uma uthanda.

Ukuhlukahluka Kwesithako kanye Nokusekela

I-Ground Turkey ingasetshenziselwa esikhundleni senkomo yenkomo yenguqulo ephansi ye-recipe.

Amathiphu wokupheka nokukhonza

Nakuba ukudla okungezansi kwe-FODMAP akudingeki kube yi-gluten, mahhala ama-glasen-gluten ngokuvamile aphansi kuma-FODMAP ngoba enza ngaphandle kokolweni. I-pastas yethu ephansi kakhulu-e-FODMAP i-fasta ifana nama-corn and quinoa , noma ilayisi, ummbila, ne-quinoa. Funda izithako eduze ukuze uqiniseke ukuthi izithako eziphezulu zeFODMAP ezinjengama-peas noma ubhontshisi azikangeziwe.

I-sauce ye-inyama ingenziwa ngaphambi kwesikhathi, futhi ivuselelwe ngaphambi kokufaka i-macaroni ephekwe.

Iphrofayela ye-flavour ye-sauce inenzuzo ngokusebenzisa imikhiqizo ye-tomato ekheniwe eqoshiwe yomlilo uma ungayithola.

Le sauce ehambisanayo ingasetshenziswa noma ngaphandle kwezilwane ngezindlela ezihlukahlukene, kunoma iyiphi iresiphi engavame ukuyibiza ngomsizi we-spaghetti we-jarred.