Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 300
Amafutha - 13g
I-Carbs - 29g
Amaprotheni - 19g
Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi angu-15 , Pheka ama-minithi angu-25
Izinkonzo 5 (2 izinkomishi ngamunye)
Lesi sidlo esisodwa sokupheka sifanelwe ubusuku beviki ngenxa yokulungiselela nokulungisa. Ama- sausage amaningi ezentengiselwano aqukethe i-garlic no-anyanisi, kepha le recipe ibuyisela ukunambitheka kwe-sausage ngaphandle kwalawo maFODMAP anenkinga.
Uzodinga i-skillet enkulu engu-11 kuya ku-12 intshi noma usonge i-pan ngezinhlangothi ezimbili-intshi, noma ipuphu elincane lama-4 noma isobho. Amabhonasi amakhono okufundisa: Kulo iresiphi, uzozijwayela ukuvumela inkukhu nemifino ukuba ihlanganise i-caramelized, i-busty bits ebizwa ngokuthi "i-fond" ngaphansi kwe-skillet (ebizwa ngokuthi i-fahn, ngesiFulentshi). Khona-ke uzobe "ugcoba" i-pan, ngokungeza uketshezi futhi ukhiphe phansi phansi kwepani, ukwenza i-sauce enambitheka.
Izithako
- ½ ithisipuni imbewu encane eqoshiwe
- ¾ ithisipuni yibheke i-paprika
- ¾ isipuni omisiwe oregano
- ½ ithisipuni i-pepper flakes eboshiwe obomvu
- 1 ithisipuni usawoti, ihlukaniswe
- I-¼ isipuni esisha emnyama
- 1 isipuni sikagalikhi-ifaka amafutha omnqumo
- ½ i-pepper ebomvu elibomvu elimnyama, eliqoshiwe libe izingcezu ezingu-1/4-intshi
- ¾ amakhilogremu enkukhu
- 1/3 indebe eqoshiwe amaqabunga e-leek
- 4 ½ izinkomishi amanzi
- Isipuni 1 iwayini elibomvu uviniga
- ¾ indebe yamakhowe akheniwe (okwesisindo esine-ounces owomile)
- Ama-ounces angama-12 aphekwe ngaphansi kwe-FODMAP (i- gluten-free ) iphasika
- Izinkomishi eziyi-8 eziqoshiwe zonyaka omusha, iziqu ziqedwe
- Ama-ounces ama-2 ama-ashi aphuziwe (i-2/3 indebe)
Ukulungiselela
- Esigodini esincane, hlanganisa imbewu ehlanjululwe nge-fennel, ukubhema i-paprika, i-oregano, i-pepper flakes, i-½ ithisipuni usawoti, ne-pepper.
- Esikhathini esingaphezulu-esikhulu se-skillet ngaphezu kwezinga eliphezulu, ufudumise amafutha anelisiki. Engeza upelepele obomvu bese uphonsa kuze kube yilapho i-pepper iphendukile emanzini, cishe imizuzu engama-3.
- Pushisa i-pepper eceleni kwelinye epanini bese wengeza inkukhu emhlabathini, usakaze phezu kwepani. Shiya inyama engaphazanyiswa ibe yinsundu bese uyifafaza ngokulinganayo ngenhlanganisela yesipuni.
- Uma inkukhu ibhalwa phansi, sebenzisa izinongo ngokufaka futhi ukusika inyama nge-spatula. Qhubekisa ukususa inyama kuze kube yilapho ingasekho pink, ingqikithi yamaminithi angu-7 kuya kwangu-9. Engeza amaqabunga ama-leek, uhlanganise nama-pepper ohlangothini, uphuthukise kuze kube yifomu le-crispy (fond) phansi, cishe emizuzu emibili.
- Faka emanzini, uviniga, amakhowe, bese uhlala u-½ ithisipuni usawoti. Letha emathumba, udwebe phansi phansi kuze kube yi-deglaze (ukukhulula ngokukhululekile).
- Engeza i-pasta ngokulinganayo epanini bese ucindezela phansi ukuze ungene. Qala ukufaka isikhathi samaphasika, imizuzu eminingana embalwa kunokunconywa kuphakheji.
- Gcoba i-pasta ngokuphelele ngamaqabunga ase-kale, kodwa ungawavusisi. Hlela ukushisa ukuze ugcine isimemezelo esiqinile. Pheka, ucindezele phansi ngobumnene izikhathi ezingu-2 noma izikhathi ezintathu kuze kube yilapho i-pasta isenziwa cishe (ukunambitheka-ukuhlola ucezu). Lokhu kuzothatha imizuzu engu-7 kuya kwezingu-13 kuye ngokuthi uhlobo lwe-pasta. I-Old yenza njenge-lid on the skillet, ibambe isithamela njengabapheki be-pasta.
- Gxuma ngobumnene ku-kale. Uma amanzi eminywe ngaphambi kokuba kudliwe i-pasta, engeza amanzi amaningi ½ ngesinye isikhathi bese uqhubeka ukupheka. Susa ekushiseni bese ulungisa izikhathi zokunambitha. Phezulu nge-parmesan ushizi ogayiwe, bese ukhonza.
Izinguquko kanye nezakhiwo
Sebenzisa isobho ngaphandle kwegalikhi noma anyanisi endaweni yenkukhu, uma ungayithola.
Yizenze zibe nxazonke ezincane ngaphambi kokuyifaka kwi-skillet.
Sebenzisa imifino yesigamu se-thinly sliced scallion imifino esikhundleni samaqabunga e-leek. Qiniseka ukuthi unamathele emifini kuphela.
Sebenzisa imifino ye-collard (iziqu zisusiwe), noma ama-Swiss chard ashiya esikhundleni se-kale.
Amathiphu wokupheka nokukhonza
Amakhowe akheniwe angadalwa alinganayo. Gwema imikhiqizo eshibhile; akuzona cishe ezihlwabusayo. Inani lamakhowe elifunwa kule recipe, i-¾ indebe idliwe, ingumkhiqizo ovela ku-7-ounce, ongase futhi uchazwe ngokuthi "isisindo esine-ounce esisheshayo" ngaphambili kwephakheji.
I-gluten-free, ephansi ye-FODMAP pasta ingahamba kusukela ekuqedweni kuze kuphekwe ngomzuzu; setha i-timer ngamaphesenti angama-75 ekuphekeni okuphelele okuphakanyisiwe kwiphakheji bese uqala ukuhlolwa kwe-doneness njalo ngomzuzu ngemuva kwalokho.