Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 238
Amafutha - 6g
I-Carbs - 19g
Amaprotheni - 27g
Isikhathi esiphelele 505 iminithi
Lungisa ama- 25 amaminithi , pheka ama- 480 amaminithi
Izinkonzo 10 (1 indebe ngayinye)
Le nhla yenkomo kaMoroccan enemiphunga emihle idinga izinongo ezingase zibe nazo. Uma kungenjalo, zitholakala kalula futhi zizofika ezithombeni eziningi zokupheka eziphansi kwe-FODMAP.
Lesi sitshalo sivame ukukhonzwa nge-couscous esenziwe ngama-high-FODMAP ngqolowa, kodwa i-quinoa, i-groats yokugaya, noma i-millet yi-stand-ins engcono kakhulu ye-FODMAP ye-couscous. Isaladi eluhlaza ingaba ukuhambisana okuhle, futhi.
Izithako
- Amakhilogremu amathathu ayizinyosi
- 4 amathisipuni amafutha omnqumo (garlic-engeniswe, ehlukaniswe)
- 1 indebe yamanzi (ihlukaniswe)
- Izaqathe ezimbili eziphakathi (ezihlutshiwe, ezinqunywe ngamakhilogremu angu-½-intshi)
- I-parsnip eyi-1 ephakathi (ehlutshiwe, uthathe u-½-inch chunk s)
- 1 indebe yamaqabunga amaqabunga (oqoshiwe)
- 1 ithisipuni cumin (umhlabathi)
- 1 ithispuni turmeric (umhlabathi)
- 1 ithisipuni isinamoni (umhlabathi)
- I-ginger 1 ithisipuni (umhlabathi)
- 1 ithisipuni usawoti
- ½ ithisipuni omnyama omnyama (omusha)
- 2 wezipuni ushukela onsundu (ukukhanya okupakethe)
- 14.5-i-ounce ingaba utamatisi (eqoshiwe, ehlanjululwe)
- 1 amazambane amazambane (cubed, isikhumba on, uthathe izingcezu ezingu-1-intshi)
Ukulungiselela
- Hlanganisa bese ulahla amafutha avelayo avela kwenkomo yenkomo, bese uyinquma ibe cubes 1-intshi. Esikhathini esikhulu se-skillet phezu kokushisa okuphakathi nendawo, ukushisa ama-2 amathisipuni amafutha. Engeza ingxenye yengane yenkomo, ngaphandle kwezicucu, futhi uvumele ukuba bunduphele ohlangothini olulodwa ngaphandle kokuhamba. Uma izicucu zibomvu, emva kwemizuzu emithathu, ziphendulele. Brown inkabi ngakolunye uhlangothi imizuzu 3 kuya kwengu-4. Susa izingcezu kusuka esikhwameni bese ubeka eceleni. Engeza u-½ indebe yamanzi ku-skillet uphinde uhlasele izinsimbi ezibomvu. Engeza lokhu ketshezi kumpheki ophuthumayo. Phindaphinda i-skillet ngamasipuni amabili engeziwe kawoyela kanye nesikhumba sesibini yenkomo yenkomo. Phinda wengeze amanzi ku-skillet, uhlakaze izinsimbi ezibomvu futhi ungeze amanzi kumpheki omncane.
- Engeza izaqathe, i-parsnip, amaqabunga ama-leek, i-cumin, i-turmeric, i-sinamoni, i-ginger, usawoti, i-pepper, ushukela obomvu nosamatisi kumpheki ophuthumayo. Sakaza inyama yenkomo ephekwe ngephakheji olulodwa ngaphezulu kwemifino.
- Phezulu ngamazambane, ubhake bese upheka phezulu ngamahora angu-6-8, kuye ngokuthi umpheki wakho omncane. I-stew isilungele ukukhonza lapho amazambane ethinteka lapho egwazwa ngemfoloko. Khonza nge-quinoa noma ilayisi ephekwe.
Izithako Zokufakelwa Nokuhlukahluka
Faka esikhundleni amazambane ama-sweet with 4 izindebe ze- kabocha squash (1 kg ), imbewu isuswe, uthathe izicucu ezingu-1-intshi. Asikho isidingo sokusikhipha, njengoba isikhumba sidla.
Ukwenza i-squash kabocha iphephile futhi ilula, i-microwave lonke u-squash onamandla aphezulu ngamaminithi amathathu nge-squash ayi-1 ½ egijimini, isikhathi eside ku-squash enkulu. Hlola ngomkhwa omkhulu wompheki; isikhumba kufanele sikhiphe ummese kodwa singatholi. Uma isikhumba sikaskishi siphikisa ummese, qhubeka nokufaka ama-microwave ngeminwe emaminithi angu-1.
Faka uhlangothi olungezansi phansi bese uhlukanisa u-sikwashi kancane eceleni kolunye uhlangothi.
Amathiphu wokupheka nokukhonza
Kungani ungaqali isitshalo ngaphambi kokulala bese uvuka ekhishini elimnandi? Ufrijini ekuseni futhi uvuselele ukudla.