I-Low-FODMAP ye-Asian Sesame Coleslaw Ngomkhuhlane we-Teriyaki

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 339

Amafutha - 15g

I- Carbs - 23g

Amaprotheni - 29g

Ingqikithi Isikhathi 55 iminithi
Lungisa amaminithi angu-50 , Pheka ama-minithi angu-5
Izinkonzo 6 (1 1/4 indebe ngayinye)

I-crunchy, i-savory, ne-sweet, le-slaw ne-inkukhu ebalabala yenza isethulo esihle. Nakuba iklabishi idume ngokuthi yi-"gassy" yemifino, iphansi ngokwanele kumaFODMAP okufanele kuthathwe njenge-IBS-friendly ezinxenyeni ezinesizotha. Le recipe ingakhonzwa njengesidlo sasemini noma iphenduke isidlo esiphelele ngokungeza uhlangothi lwerayisi ukuze luyijikeleze.

Izithako

• I-12-ounce iphakheji ekhishwe yiklabishi (izindebe ezingu-8)
• Izaqathe ezintathu eziphakathi, ezikhishwe phansi
• 1/2 elikhulu elibomvu le-bell pepper, uthathe iziqu
• 1/2 indebe encane eyisikiwe scallion, okuyingxenye eluhlaza kuphela
• I-8-ounce ingakhanjiswa ama-chestnuts wamanzi, agonywe
• 5 wezipuni irayisi uviniga
• 3 wezipuni ushukela granulated
• Izipuni ezingu-5 zinciphisa i-sodium soy sauce
• 1/4 indebe yamafutha esasame
• 4 amathisipuni agayiwe, impande ehlutshiwe ye-ginger
• Izipuni ezimbili eziphethwe yisobho
• 1 3/4 amakhilogremu angenalutho, amabele angenasikhumba
• 1/4 ithisipuni usawoti
• 1 1/2 amathisipuni amafutha kanola

Ukulungiselela

1. Esikhathini esikhulu sokukhonza, hlanganisa iklabishi, izaqathe, pepper kanye nama-scallions.
2. Ukuqothula ama-chestnut emanzini ngokugubha amaningana ndawonye bese uhlamba ngommese obukhali; engeza kuzo imifino esitsheni sokukhonza.
3. Esikhathini esincane, shaza ndawonye uviniga, i-sugar, ne-soy sauce kuze kube yilapho ushukela uchitheka. Engeza i-sesame ngamafutha nesiginja. Hlazaza ngokushesha, bese ususa i-1/4 indebe yokugqoka, kuhlanganise nenye ye-ginger, bese ugcina inkukhu.

1. Thela ukugqoka okusele phezu kwemifino bese ugqugquzele ukugqoka. Vumela i-coleslaw ibambe ngamaminithi angu-30 ukuvumela ama-flavour ukuba ahlanganise, avuse izikhathi ezintathu kuya kwezi-4. Engeza imbewu yesame.
2. Ngesikhathi izikebhe ezihlaselwa, lungisa inkukhu. Faka izingxube zezinkukhu zibe yizicucu ezingamakhilogremu angu-¼. Fafaza usawoti.
3. Sishisa i-skillet enkulu phezu kokushisa okuphezulu okuphakathi. Uma ushisa, engeza amafutha e-canola nokushisa kwemizuzwana engu-30. Engeza inkukhu bese ugubha ugwayi kuze kube yilapho inkukhu iphekwe futhi ungabe usaphala pink, imizuzu emi-3 ukuya kwemihlanu. Engeza ukugqoka okugodliwe bese upheka imizuzu emithathu ngaphezulu.
4. Khonza inkukhu phezulu, noma eceleni, i-slaw.

Ukuhlukahluka Kwesithako kanye Nokusekela

Uma unesikhathi, ungakwazi ukhethe iklabishi yakho ngokuncane kakhulu kulokhu kushaywa. Ikhanda elilodwa lamakhilogremu elibomvu noma elihlaza lizokhiqiza cishe izinkomishi eziyi-8 zeklabishi ehlutshiwe. Ngakolunye uhlangothi, uma ufushane ngesikhathi, ungabeka endaweni ye-1/2 ye-10-ounce esikhwameni se-kroti esilungisiwe noma izikhawu ze-izaqathi eziphakathi ezintathu.

Uma uthanda ukunambitheka kwama-radishes abomvu, sebenzisa ama-6 alayishiwe esikhundleni se-pepper obomvu. Ungasebenzisa futhi uviniga we-cider esikhundleni seviniga, futhi ama-1/3 amakhilogremu angama-kg angama-ngulube noma u-ingulube we-ngulube esikhundleni senkukhu.

Ukwenza le recipe-free, sebenzisa i -sauce-soy gluten-free .

Amathiphu wokupheka nokukhonza

Ukunambitheka kwe-nutty yamafutha esesame kuyisithako esibalulekile ekhishini eliphansi le-FODMAP.

Yenezela ubunzima nokuvutha kuma-Asian zokupheka futhi iyatholakala ezitolo eziningi zokudla. Funda ilebula ngokucophelela, bese ukhetha ukugcoba (hhayi okubabayo) kokupheka okuningi, ngaphandle uma uthanda ukudla okumnandi. Yigcine esiqandisini ngemuva kokuvula.

Izinambuzane ze-sesame ze-toast ukuze zikhiphe ukunambitheka kwazo kwe-nutty. Ukushisa i-skillet encane ekushiseni okuphakathi. Engeza imbewu ye-sesame uphinde uqhubekele njalo kuze kube yilapho ubumnandi obuhlaza obumnandi begolide, imizuzu engu-3 ukuya kwemihlanu. Thepha ngokushesha esitsheni esincane ukuze uphole. Gcina esitsheni esingenalutho futhi usebenzise ngaphakathi kwezinyanga ezingu-1-2, noma isiqandisini isikhathi eside. Futhi kungani ungenzi okwedlulele futhi usebenzise ekugubheni amafriji noma ngama-noodle?