Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 134
Amafutha - 12g
I-Carbs - 6g
Amaprotheni - 2g
Ingqikithi Isikhathi esingama-30
Prep 20 min , Pheka iminithi engu-10
Izinkonzo 8 (2 1/2 T ngayinye)
Le nguqulo ephansi ye-FODMAP yomcibisholo othandwayo, obizwa ngokuthi i-muhammara, yenziwa ngamafutha ogalikhi owenziwe ngomzimba ukuze akhiphe i-garlic flavour ecacile ngenkathi egcina ama-FODMAP okungenani. Lezididi ezihambisanayo zihle kakhulu nabakhansela noma izinsika eziphansi ze-FODMAP; kuyamangalisa njengoba isasweji isakazeka, i-omelets, noma iphoswe nge-pasta. Empeleni, azikho izindawo eziningi lapho ukunambitheka kwawo kungakhanyanga khona.
Izithako
- 2 ama-ounces ama-half a half
- 3 clove ezinkulu fresh garlic, uthathe izingcezu ezinkulu
- 1/4 indebe kanye 1 ithisipuni amafutha omnqumo
- 1 i-pepper ebomvu, ebomvu ebomvu (cishe ama-ounces amahlanu)
- ½ indebe encane elicwengwe imifino scallion
- 1 ithisipuni umhlabathi cumin
- ½ ithisipuni ubhema i-paprika
- ½ ithisipuni i-pepper flakes eboshiwe obomvu
- ¼ isipuni usawoti
- 2 wezipuni oviniga balsamic
- ½ ushukela weashukela
- I-¼ indebe eqoshiwe imfucumfucu ephansi ye-FODMAP
Ukulungiselela
- Hlangisa i-oven ukuya ku-350F. Beka ama-walnuts ebhodini lokubhaka. I-toast kuze kube mnyama, imizuzu engaba ngu-10, ivuselela kanye noma kabili. Susa kusukela ekushiseni bese ubeka eceleni.
- Ngesikhathi amantongomane ekhwabanisa, nge-skillet encane ihlanganisa ugarlic namafutha ekushiseni okuphezulu. Pheka kuze kube ama-bubbles amafutha. Ncishisa ukushisa ukuze ugcine ubumnandi futhi upheke i-garlic kuze kube yilapho iqala ukuphenduka, imizuzu emihlanu kuya kwemi-7. Ungabonisi ensundu.
- Susa ekushiseni bese uvumele uhlale imizuzu emihlanu. Susa izingcezu ze-garlic nge-spoon bese ulahla i-garlic. Mayelana nezipuni ezingu-4 zikagalikhi ezifaka amafutha azohlala.
- Ku-processor yokudla noma i-blender, hlanganisa i-bell pepper, ama-scallions, i-cumin, i-paprika, i-pepper, i-pepper flakes, u-usawoti, uviniga wase-balsamic, ushukela, i-walnuts ene-toast kanye ne-garlic efaka amafutha omnqumo. I-Puree 45 kuya kumasekhondi angu-60 ukwakha unamathisela obunzima, uhlakaze izinhlangothi nangaphansi kwesitsha kanye noma kabili.
- Engeza izinkwa ze-breadcrumbs bese uphuthuma noma uphaqa kuze kube yilapho ukuthungwa kufana ne-pesto. Uma ingxube ingavamile noma amanzi, engeza izipuni ezingu-1 kuya kwezingu-2 ezengeziwe ze-breadcrumbs ne-pulse. Uxube luzogxila lapho lumile. Khonza ngokushesha, noma ugcine esiqandisini, uvalelwe ngokuqinile, kuze kube yizinsuku ezingu-4.
Ukuhlukahluka Kwesithako kanye Nokusekela
Esikhundleni sokusebenzisa i-ovini, amantongomane angagcoba e-skillet esindayo phezu kokushisa okuphakathi kwe-stovetop. Gcoba amantongomane emi-3 ukuya kwemizuzu emihlanu, kuze kube yilapho enesibhakabhaka segolide.
Buka eduze, njengoba amantongomane ashisa kalula.
Beka i-garlic eyenziwe ngokwenza amafutha ngamafutha ¼ indebe ewulungiselele ngokuthengisa.
Gcoba nge-walnuts oqoshiwe kanye namafutha omnqumo uma uthanda.
Ukuze wenze le recipe-free-recipe, sebenzisa imfucumfucu ye-gluten-free, ephansi ye-FODMAP.
Amathiphu wokupheka nokukhonza
Ungasebenzisa le nqubo kulokhu iresiphi yokwenza amafutha agciniwe-agwetshiwe kwezinye izindlela zokupheka.
Amafutha aphethwe yi-garlic kufanele asetshenziswe noma aqhwaqwe ngaphakathi kwezinsuku ezine ukuze agweme ingozi yokugula.
Ama-breadcrumbs angenayo i-gluten angasetshenziselwa ukuthengisa uma engenayo u-anyanisi noma i-garlic. Noma, yenza ngokwakho. Gcoba izingcezu ezimbili zesinkwa esingenalutho se-FODMAP-gluten noma isinkwa esiphundu (okuyinto ephansi-FODMAP ngenxa yenqubo yokuvuthwa iyaqhubeka) ibe yizicucu ezingu-1 intshi. Beka ebhodini lokubhaka ngamantongomane. I-toast kuze kube nsundu yegolide phansi, imizuzu engu-4 ukuya kwemihlanu. Vula izicucu phezu kwe-toast kuze kube segolide ngakolunye uhlangothi, imizuzu engu-4 kuya kwemihlanu ngaphezulu. Khulisa efrijini ngamaminithi angu-5 bese ushayela ku-processor yokudla noma i-blender ukwenza iziqu. Thela futhi ubeke eceleni. Asikho isidingo sokuhlanza isitsha seprosesa esiphakathi kokwenza isinkwa kanye nokudipha.