I-Provencal Chicken Stew

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 352

Amafutha - 16g

I-Carbs - 20g

Amaprotheni - 32g

Ingqikithi Isikhathi esingama-80
Prep 30 min , Pheka iminithi engu-50
Izinkonzo 6 (1 2/3 izindebe ngayinye)

Lokhu kuyisidlo esiphundu esinomsoco nesinambitheka, esibalabala futhi esihlwabusayo ngokwanele ukukhonza uma kuzijabulisa izivakashi. Iphinde iphinde ibuyele kahle, ngakho-ke iphinde ilungele ukulungiswa ngeSonto, ngokuhleleka okuhleliwe ukuvuselela isidlo se-FODMAP esincane noma isidlo phakathi nesonto.

Izithako

• ½ amakhilogremu angu-Swiss chard
• Isipuni esingu-1 plus 2 amathisipuni garlic-umfutho amafutha omnqumo, ihlukaniswe
• 6 amathanga angenasici, angenasici, cishe amapremu angu-1 ¾
• ¼ isipuni usawoti
• I-¼ isipuni esisha emnyama
• ½ i-pepper enkulu ebomvu le-bell, eqoshiwe
• 1 isanqante enkulu, ehlutshiwe futhi eqoshiwe
• ½ indebe ye-celeriac eqoshiwe
• ¾ indebe eqoshiwe amaqabunga e-leek
• 1 14.5-ounce angadonsa utamatisi
• Isipuni esingu-1 Herbes de Provence
• ¾ amazambane abomvu ngesikhumba, uthathe izingcezu ezingu-1/2
• 1 inkomishi amanzi
• Ama-oliam kalamata, aqoshiwe futhi aqoshiwe

Ukulungiselela

1. Sika isiqu esivumelwaneni seSwitzerland bese usisika ukuze ufike ezingxenyeni ezingamakhilogremu angama-intshi; ukubeka eceleni, ukugcina iziqu zihlukaniswe namaqabunga. Hlanganisa amaqabunga e-crosswise abe ngamabhande ama-intshi angama-intshi, bese uwasika zibe yizintathu ngakolunye uhlangothi.
2. Esikhunjini esikhulu esikhulu esinezinyawo noma i-oven yaseDutch, isipuni 1 sokushisa samafutha emlilweni ophezulu ophakathi. Ufafaze wonke amathanga enkukhu ngosawoti kanye nopelepele, uwafake emaceleni omabili kuze kube yilapho usundu.

1. Susa izinhlamvu zezinkukhu endishini bese uzibekela eceleni. Engeza ama-2 amathisipuni amafutha embizeni bese ufaka pepper obomvu, isanqante, i-celeriac, amaqabunga e-leek, ne-chard igxila ebhodweni bese isuka kuze kutholwe, imizuzu engu-4 kuya kwemihlanu.
2. Buyisela inkukhu ebhodweni bese ufaka utamatisi nama-jus, i-Herbes de Provence, amazambane, namanzi angu-1. Vala bese ubamba imizuzu engu-20.
3. Hlanganisa emaqabunga omlilo kanye neminqumo, faka futhi upheke kuze kube yilapho amaqabunga elula futhi amazambane aphekwe, cishe imizuzu emihlanu. Yidla ngamabhodlela bese ukhonza ushisayo.

Ukuhlukahluka Kwesithako kanye Nokusekela

Ayikho i-Herbes de Provence? I-½ isipuni isipuni esomisiwe, i-rosemary echotshoziwe, ithisipuni 1 elomile i-oregano, isipuni 1 isipuni esomisiwe, ne-½ ithisipuni i-thyme eyomile.

Yenza i-zucchini encane 1 ne- squash eyi-1 ephakathi ye-chard. Ikota ihlahlela ngobude, bese uyisika ibe yi-½ inch chunks.

Ukwenza lokhu iresiphi ehle kunamafutha, amabhontshisi angenasici, angenasici angase asetshenziswe esikhundleni samathanga enkukhu.

Izinkukhu ezinkulu ezinkukhu kufanele zihlukaniswe izicucu ezimbili noma ezintathu ngamunye ngaphambi kokugqabisa.

Amathiphu wokupheka nokukhonza

I-Swiss chard ingaba isanti, ngakho ugeze ngokucophelela, ikakhulukazi iziqu.

Abadli abakhulu bangase bajabulele lesi sitshulu sisebenzela i-quinoa, i-millet noma i-buckwheat.