I-Low-FODMAP Isaladi I-Nicoise Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 300

Amafutha - 18g

I-Carbs - 14g

Amaprotheni - 19g

Isikhathi esiphelele Isikhathi esingama-60
Lungisa amaminithi angu-60 , pheka amaminithi angu-0
Izinkonzo 6 (2 izinkomishi ngamunye)

Kungakhathaliseki ukuthi kwenzekani ukuthi ucabangele ku-salade Nicoise, othile emhlabeni uzojabula ngokungavumelani. Ngalokho engqondweni, lokhu kuhluka okuphansi kwe-FODMAP kuhle kunoma yikuphi, nge-apple ekhanyayo i-vinegar yokugqoka kanye ne-tuna yamafutha omnqumo e-canned ekheniwe. Idiza eligcwele leladidi liwumkhosi wamaso kanye nelanga. I-bar gourmet self-serve bar-bar yokudla ukudla kweqembu!

Izithako

• ½ amakhila amazambane abomvu abomvu ngesikhumba
• Ubhontshisi obuluhlaza obunamapayipi angu-½
• 20 cherry utamatisi, ingxenye eyodwa
• 10 ama-olivata ama- calamata, aphihliwe futhi anqunywe
• Amaqanda amane abilisiwe
• 2 izinkomishi arugula
• 2 izinkomishi ezingekho phama, i-lettuce e-romaine ephukile
• 2-ounce amathini we-tuna emafutheni omnqumo
• ¼ indebe cider uviniga
• 3 wezipuni amafutha omnqumo
• 1 isipuni sikagalikhi-ifaka amafutha omnqumo
• ½ ithisipuni usawoti
• ½ ithisipuni yomhlabathi lwesinaphi
• ½ ithisipuni paprika
• 1 ½ ushukela weashukela

Ukulungiselela

1. Sika amazambane angaphenduliwe zibe yizicucu ezinkulu ezinkulu. Epanini elingaphakathi, gcoba amazambane nge-intshi yamanzi engeziwe. Beka isembozo epanini, bese uletha emathumba ngokushisa okuphezulu. Ncishisa ukushisa kuze kube phansi futhi ubambe amazambane amaminithi angu-10 kuya kwangu-15 kuze kube yilapho omncane kunomusa lapho ehlatshwa ngemfoloko nezinkulu zibonakala sengathi ziyimaminithi angu-5.
2. Yengeza ubhontshisi ebhodweni phezulu kwamazambane, faka i-lid back on the pot, bese uhambisa ubhontshisi njengoba amazambane apheka imizuzu emihlanu edlule. Gcoba amanzi kusuka ebhodweni bese ushiya ikhava, uvumele okuqukethwe ukupholisa phansi ukushisa kwekamelo elikude.

1. Ngenkathi amazambane kanye nobhontshisi bepheka bese bepholile, bahlukanise utamatisi we-cherry, umgodi bese uhlukanisa iminqumo, bese uqhathanisa bese ubeka amaqanda abilisiwe.
2. Sakaza i-arugula ne-ulethisi esitsheni esikhulu. Hlela utamatisi, iminqumo, amaqanda, i-arugula, i-tuna ekheniwe, futhi ekugcineni amazambane kanye nobhontshisi obuhlaza emigqeni phezulu kwelethisi.
3. Emgodini onesembozo esiqinile, gubha uviniga, amafutha, usawoti, isardard, ipuri, noshukela. Gcoba isitsha ngokugqoka ngokushesha ngaphambi kokukhonza.

Ukuhlukahluka Kwesithako kanye Nokusekela

Tshisa izithako zeladidi kanye nokugqoke esitsheni esikhulu esaladi esikhulu kunokuba sikhonze ngoqwembe. Sika ubhontshisi obuluhlaza ubude obuyi-1 intshi ngaphambi kokuwahambisa ukuze uphonse kalula.

Iviniga ye-Champagne ingasetshenziswa esikhundleni se-apula cider uviniga.

Ukuze isaladi ephansi-fat, i-tuna enamathanga enamathanga angasetshenziswa.

Ukuze wenze le recipe-free-recipe, sebenzisa i-tuna ekheniwe engenalutho eqinisekisiwe.

Amathiphu wokupheka nokukhonza

Ukugqoka kungenziwa kusengaphambili futhi kugcinwe esiqandisini uze ulungele ukukhonza isaladi. Amaqanda abilisiwe kufanele alungiselelwe ngaphambi kwesikhathi.