Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 275
Amafutha - 14g
I-Carbs - 28g
Amaprotheni - 10g
Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi angu-15 , Pheka ama-minithi angu-25
Izinkonzo 2
Lesi sitsha semifino senza impelasonto enhle ngesidlo sasekuseni noma iminikelo ye-brunch futhi inomusa okwanele ukuba isebenze njengesidlo sasekuseni esisheshayo "ngesidlo sakusihlwa." Le hayi elihlwabusayo, isuse amaqanda, futhi yenza i-vegetable side dish isidlo esikhulu. Zonke izithako ziphansi kuma-FODMAP, ngakho ungajabulela ngaphandle kokubangela izimpawu ze-IBS.
Izithako
- Amathisipuni ama-5 agalikhi-afakwe ngamafutha omnqumo, ahlukaniswe
- ½ amazambane abomvu ngesikhumba, ama-¼-inch aqoshiwe
- I-ounces isitshalo seqanda esingavumelekile, u-½ -inch diced (1 indebe)
- Ama-ounces ama-3 ama-red bell pepper, ¼ -inch diced (indebe ye-3/4)
- 1/8 isipuni sikasawoti
- 1/8 isipunipele pepper emhlabathini omusha
- Ama-ounces ama- zucchini , i-1/4-inch diced (indebe ye-3/4)
- ¾ ithisipuni omisiwe i-oregano leaf
- I-1/3 indebe encane elicwengwe imifino ye-scallion
- Amaqanda amabili amakhulu
Ukulungiselela
- Esikhathini esikhulu se-skillet, ukushisa amathisipuni amabili e-garlic-efakwe amafutha emlilweni ophezulu ophakathi.
- Engeza amazambane, usakaze ngokulingana epanini, futhi uvumele ukuhlala ungaphazanyiswa uze ube nsundu yegolide phansi, 1½ kuya kwemizuzu emibili. Khipha amazambane nge-spatula bese uvula izingcezu.
- I-Sautee, ivuselela ngezikhathi ezithile, ngomzuzu owodwa ngaphezulu. Engeza u-2 amathisipuni u-garlic afaka amafutha, isitshalo seqanda, ubhontshisi bell, usawoti, kanye nopelepele. Pheka imifino, ugqugquzele futhi uguqule kuze kube yilapho isitshalo seqanda ne-pepper sishintsha futhi siphendukile emasimini, cishe imizuzu emihlanu.
- Engeza i-zucchini ne-oregano uphinde upheke kuze kube yilapho i-zucchini iluhlaza kodwa ithenda imizuzu emi-3 kuya kwemi-4. Engeza i-¼ indebe yamanzi uphuthukise kuze kube yilapho kusetshenziselwa uketshezi futhi amazambane aphekwe cishe ngomzuzu owodwa. Uma amazambane engenziwanga, engeza izipuni ezimbili zamanzi, ikhava, ukunciphisa ukushisa kuya phansi, bese uhambisa imifino imizuzu engama-8. Khipha ekushiseni bese ugxuma emahlakalweni. Cover ukuze uhlale ushisayo.
- Sishisa i-pan encane yokudoba phezu kokushisa okuphakathi. Engeza i-isipuni 1 yamafutha anelisiki. Hamba amaqanda abe yi-skillet kanye nenkathi kancane kancane usawoti kanye ne-pepper. Pheka kuze kuphekwe amaqanda, noma "ukukhanya kwelanga phezulu" noma "ngaphezulu kokulula." Ukuze ukhonze, faka 1 ¼ izinkomishi ezine-hashi epulangwe futhi phezulu ngeqanda elilodwa elithosiwe.
Ukuhlukahluka Kwesithako kanye Nokusekela
Faka esikhundleni samabhiliyoni nge-cup ye-¼ encane.
Sebenzisa i-squash ehlobo ephuzi esikhundleni se-zucchini.
Thumela i-pepper ebomvu ne-substitute eqoshiwe, eqoshiwe i-bell pepper eqoshiwe eyongezwe ngomzuzu wokugcina wokupheka.
Ukushisa okomuncu wengeze u-½ isipuni elibomvu elibomvu elibomvu pepper noma uphiko oluningana lwe-cayenne.
Ufafaze isidlo nge ushizi weParmesan ogacekile ngaphambi kokukhonza ukunambitheka okucebile.
Amathiphu wokupheka nokukhonza
Sincoma ukupheka amaqanda ngendlela yonke ukugwema ingozi yokugula okuphethwe ukudla. Uma uthanda amaqanda akho ehlangene phezulu, engeza isipuni samanzi esikhwameni lapho amaqanda esephelile, ukumboza i-pan, ukunciphisa ukushisa, futhi uvumele isisindo ukupheka iziqongo zamaqanda.