Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 200
Amafutha - 15g
I-Carbs - 15g
Amaprotheni - 3g
Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi ama-5 , Pheka ama-minithi angu-35
Izinkonzo 8 (indebe 3/4 ngayinye)
Ukupheka irayisi ngesikhathi sokushisa kombasa okhuni kuveza okusanhlamvu okuphekiwe okuphephile. Le nqubo ilula, futhi ukunambitheka okucebile kobisi lwekakhukhunathi kuhambisana ncamashi nelayisi .
Izingxenye ezihlukene zekakhukhunathi zinezinhlobo ezahlukene namanani ama-FODMAP kuwo; ezinye imikhiqizo kakhukhunathi ngakho-ke i-IBS-friendly kunezinye. Ubisi lwekakhukhunathi olusemathinini elisetshenziswe kule recipe lungaphansi kwama-FODMAP kunobisi lwekakhukhunathi "isiphuzo." Jabulela le dish nge imifino ejoyiwe noma sautéed, inhlanzi, noma inkukhu.
Izithako
- 1 isipuni samafutha kakhukhunathi
- 2 izinkomishi ezingcolile i-jasmine irayisi
- 1 ithisipuni usawoti
- I-13.5-ounce ingaba nobisi lwekakhukhunathi
- 2 izinkomishi amanzi
- I-½ inkomishi ishicilela i-ananas ka-fresh
- I-¼ indebe enekhanda lokugcoba
- Amakhemikhali angama-¼ amakhekhe aqoshiwe
Ukulungiselela
- Preheat ovini ku-375F.
- Esigubheni se-quart 4-quart, gcoba amafutha kakhukhunathi phezu komlilo ophakathi kwe-stovetop. Hlanza uphinde ukhiphe irayisi endaweni ye-strainer bese uyifaka kumafutha kakhukhunathi. Brown irayisi, ivuselela ngezikhathi ezithile, imizuzu emihlanu. Yengeza usawoti, ubisi lwekakhukhunathi namanzi. Letha irayisi kumathumba.
- Ukumboza imbobo ngokuqinile ngesibindi esindayo noma e-aluminium bese ubeka kuhhavini. Bhaka ngamaminithi angu-35. Zizame ukuze uqiniseke ukuthi cishe zithenda. Uma kungeke kube ngethenda, engeza enye indebe yamanzi bese uyibuyisela kuhhavini ngeminye imizuzu engu-10. Vumela irayisi ukuba iphumule, ihlanganiswe, imizuzu engaphezulu engu-5 ukuqedela inqubo yokupheka. Fluff bese ukhonza irayisi, ehlotshiswe nge-phaphapple esine-slivered, ama-flakes ama-coconut nama-almond aqoshiwe.
Amathiphu wokupheka nokukhonza
Ezinye izinhlobo zelayisi obomvu zidinga ukupheka isikhathi eside kunezinye futhi ngakho-ke zingadinga uketshezi oluningi lokupheka. Zama ngelayisi lakho elimnyama elimnyama ukucacisa inani elihle lamanzi angeziwe kanye nesikhathi sokubhaka.
Uma ama-almond ekhanda noma ama-almond aqoshiwe angenakuthengwa, ungawagcoba. Sebenzisa i-skillet encane, enesisindo esinzima, bese uyigcoba ngokuhlukana uma kwenzeka kunamahloni ngamazinga ahlukene. Lungisa isikhumba se-skillet phezu kokushisa okuphakathi. Engeza ama-flakes ama-coconut noma ama-alimondi bese uwagcoba, uqhubekele phambili, kuze kube yilapho elula, enemibala emibili kuya kwemi-3. Ungashiyi i-pan ngaphandle kokulindelwe, njengoba ishisa kalula.