Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 80
Amafutha - 5g
I- Carbs - 9g
Amaprotheni - 2g
Ingqikithi Yomzuzu 330
Lungisa amaminithi angu-30 , Pheka amaminithi angu-300
Izinkonzo 6 (1/2 indebe ngayinye)
Uma unenhlanhla yokwanela amakhilogremu ambalwa wezitamatisi zasehlobo zasekupheleni, ungenza ibhakede elihle le-FODMAP le-marinara sauce ku-cooker yakho encane.
Kulesi iresiphi, uzofunda ukuthi ungagcoba kanjani utamatisi. Nakuba kuncane kakhulu, izikhumba zamatamatisi zibiza ukunakekelwa okungadingeki ngokwabo lapho zingasusiwe emanzini omnatha. I-Blanching izokwenza ukuthi izikhumba zishintshe ngqo kumatamatisi, futhi zithuthukise kakhulu ukuthungwa kwe-sauce yakho.
Izithako
- 2½ amakhilogremu atamatisi avuthiwe
- 1 isanqante esiphakathi, oqoshiwe
- 1 esikhulu se- stery stalk, eqoshiwe
- 2 wezipuni garlic-engene amafutha omnqumo
- 1 ithisipuni usawoti
- 2 wezipuni utamatisi unamathele
- I-¼ - ½ isipuni elibomvu elibomvu le-pepper flakes (ngokuzikhethela)
- Isipuni esingu-1 se-Italian seasoning
Ukulungiselela
- Emgodini omkhulu, ulethe cishe amanzi angu-6 emathunjini ahambayo ngokushisa okukhulu. Ukusebenzisa isipuni esikhulu slotted, slip utamatisi amaningana emanzini abilayo. Ngemuva kwemizuzwana engu-60, ususe ebhodini lokubhaka ukuze uphole, futhi uchithe wonke utamatisi ambalwa ngesikhathi.
- Uma zipholile ngokwanele ukubhekana nazo, sebenzisa ummese wokubambisana noma iminwe yakho ukuze usule izikhumba kulamatamatisi. Zinqume zibe izingcezu ezinkulu futhi usebenzise iminwe yakho ukukhipha iningi lembewu. Ungakhathazeki uma ungazitholi konke.
- Beka utamatisi kumpheki we-quart 3 slow. Engeza isanqante, isilimo esidliwayo esinamagatsha anamanzi, u-oyile, usawoti, utamatisi unamathele, ama-pepper flakes, kanye ne-Italian seasoning. Vala umpheki omncane, upheke phezulu ngehora elilodwa. Vula, ukunciphisa ukushisa kuya phansi, upheke, uphazamise ngezikhathi ezithile kuze kube yilapho izaqathe zithenda futhi isoso sinciphise ubukhulu obufunayo, amahora angaba ngu-5. Isikhathi sokupheka kanye nokukhiqiza kuzohlukahluka ngokuhlukahluka kohlobo lwezotamatisi ezisetshenzisiwe, noma ngabe uzinzile, nompheki wakho omncane. Uma umpheki wakho omncane angeke alondoloze isikhala esincane esincane nesembozo, zama ukuvula ikhava evulekile ngesipuni sokhuni.
- Khuphula i-sauce ukuya ekushiseni okuphephile, bese u-purée uma uthanda. Faka phansi i-stick blender esitsheni sokupheka esincane noma i-purée emabhakeni endishini ye-blender.
Ukuhlukahluka Kwesithako kanye Nokusekela
Gcina i-batch yamafutha e-garlic efrijini ukufaka ukunambitheka kwe-garlic ekuphekeni ngokushesha futhi ngokushelelayo; Ama-FODMAP awahambeli emafutheni, ngakho-ke amafutha angasetshenziswa ekuqedeni kokudla okuphansi kwe-FODMAP.
Ukwenza kancane lokhu le iresiphi, i-clove 1 yokushisa ka-garlic oqoshiwe ngama-2 wezipuni kanye ne-1 isipuni samafutha omnqumo esikhwameni esincane noma epanini phezu komlilo ophakathi kuze kufike ugarliki. Lahla ugarlikhi noma ulondoloze ngolunye uhlobo.
Faka izipuni ezimbili ze-oregano, i-½ ithisipuni i-rosemary echotshoziwe, kanye ne-½ ithisipuni emisiwe amaqabunga e-thyme ukuze uthole ukudla okunomsoco wase-Italy.
Amathiphu wokupheka nokukhonza
Ukususa imbewu kungakhethwa. Nakuba singacabangi imbewu encane ku-tomato sauce, i-gel ejikeleze imbewu igcwele amanzi; Ukususa kuzo kusiza isiphuzo sipheke ngokushesha kakhulu.
I-sauce ye-marinara ikhululeka kahle, ngakho-ke ingakujabulela ngokudla okuningi. Futhi, ngokuphindaphindiwe kalula ngokupheka kancane kancane kwe-4-quart.
Utamatisi okuthiwa "unamathele" kuhle kakhulu ekwenzeni i-sauce, njengoba ihamba kahle kunezinye izinhlobo, futhi ithole isivuno esiphezulu. Imakethe yakho yasendaweni yendawo cishe yindawo engcono kakhulu yokuthenga lokhu.
Uma ungacabangi izingcezu ze-utamatisi ikhasi kanye nembewu ku-sauce yakho, noma uma une-blender esheshayo esingabaphazamisa, ungase weqe isinyathelo se-blanching, peeling, kanye nesithombo. Utamatisi ongabhalwanga kungathatha amahora amaningana ukuze anciphise ubukhulu obufunayo ngoba kunamanzi amaningi ejelini elizungeze imbewu.