I-Tilapia Enhle E-pan-Seared Ngaphezu Kwelayisi Legolide

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 354

Amafutha - 8g

I- Carbs - 45g

Amaprotheni - 26g

Ingqikithi Isikhathi 65 iminithi
Lungisa ama- 5 amaminithi , pheka iminithi engama-60
Izinkonzo 1

Izithelo ezomile azikho izihambi ezitsheni zasePheresiya. Lapha, lisetshenziselwa ukukhishwa okumnandi ku-tilapia e-pan-seared nge-herbed ne-turmeric-spiced irayisi eceleni.

Ama-FODMAP, ikakhulukazi ama-fructans, agxila ezitsheni ezomile ngendlela efanayo noshukela. Iningi labantu abane-IBS liyakwazi ukubekezelela ukukhonza okuncane, ngokuvamile kuya kwesinye isipuni, okuyimali esetshenziswe kule recipe. Ngaphezu kwalokho kungase kubangele izimpawu. Uma ungenqikazi ukusebenzisa lonke isipuni, kungani ungaqali ngehafu yalokho okufunwa imali? Usakunambitha ubumnandi futhi ungahlola ukukhonza okukhudlwana ngesikhathi esilandelayo lapho wenza lesi sidlo.

Izithako

• 1/4 indebe engavuthiwe ilayisi elimnyama
• 1/4 ithisipuni usawoti
• 1/4 isipuni umhlabathi omnyama
• 1/2 isipuni is oregano omisiwe
• 1/2 isipuni basil omisiwe
• 1/8 isipuni emhlabathini we-turmeric
• 1 ithisipuni yamafutha omnqumo
• 4 oz. i-tilapia fillet
• 1/4 ithisipuni usawoti
• 1/4 isipuni umhlabathi omnyama
• 1/2 isipuni i-paprika
• 1 isipuni omisiwe omisiwe kanye cranberries, oqoshiwe (cishe 7 ngamunye)

Ukulungiselela

1. Ngemuva kokugcoba irayisi yakho, faka ebhodweni elincane bese uxuba usawoti, pepper, oregano, basil, ne-turmeric. Engeza ngamanzi angama-3/4, bese uletha emathumba, bese unciphisa ukushisa bese umboza ibhodlela. Pheka imizuzu engu-45. Uma uqaphela ukuthi amanzi agxile ngokuphelele ngaphambi kokuba irayisi ithenda, engeza okuningi bese uqhubeka nokupheka. Uma usethenda, susa emlilweni bese uvumela ukuhlala imizuzu eyishumi, ehlanganisiwe.
2. Ngesikhathi irayisi ipheka, amafutha omnqumo wokushisa epanini elincane. Ufafaze usawoti, pepper, ne-paprika phezu kwe-tilapia bese ufaka epanini, upheka imizuzu engu-4-5 ngakwesinye icala (kuze kube yilapho inhlanzi ibhaxa lapho ihlatshwa ngemfoloko).

1. Emva kokukhipha i-tilapia, engeza izipuni ezimbili zamanzi epanini bese wengeza izithelo ezomisiwe. Vumela ukushisa ngokushisa okuphansi emaminithini angu-3-4, kuze kufike amanzi.
2. Gcoba irayisi, inhlanzi, nezithelo ezomisiwe.

Ukuhlukahluka Kwesithako kanye Nokusekela

Noma yikuphi okusanhlamvu okungezansi-FODMAP kuzosebenza kule recipe, ngakho-ke sebenzisa noma yini oyifunayo noma oyenzayo. Izinketho ezintathu ze-IBS-friendly zihlanganisa i- quinoa , ilayisi elimhlophe, namakha.

Ungashintsha futhi ezinhlanzi zakho ozithandayo, njenge-saumon, ye-tilapia. Kuye ngenothi le-thickness yakho okungase kudingeke uyipheke imizuzu embalwa isikhathi eside.

I-basil eyomile ne-oregano isebenza kahle kule recipe, kodwa uma une-basil entsha ne-oregano esandleni ungakwazi ukuwasika futhi uwashintshe.

Amathiphu wokupheka namasu

Qinisekisa ukuthi ungayeki ukuvumela irayisi ihlale ngemuva kokuba iphekwe. Lokhu kuvumela ukuba kuthathe noma yikuphi uketshezi olusele futhi imiphumela emkhiqizo ophuzileyo, kunokuba u-mushy owodwa.

Ngemuva kwemizuzu eyishumi, uthatha imfoloko bese ubambezela ngobumnene kunoma yimaphi ama-herbs ahlanganiswe phezulu, ukusabalalisa ukunambitheka. Ungase futhi uhlanganise izithelo zibe ilayisi lakho ukuze uthole "irayisi ngalinye" uhlobo lwezethulo.

Khonza lokhu dish kuphela noma ngesaladi side.