Imifino Eminye Yomuncu Ne-Tangy Maphuzi

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 197

Amafutha - 4g

I-Carbs - 40g

Amaprotheni - 3g

Isikhathi esiphelele 45 iminithi
Prep 15 min , Cook 30 min
Izinkonzo 4 (1 indebe ngayinye)

Lezi zithombo zemifino ezinomsoco nezithambile azizona nje izitsha eziphambili, kepha zingenezelwa kuma-saladi noma zingene ezinhlameni eziphansi eziphekwe njenge-quinoa, irayisi, noma ama-groats okubhakabhaka ukuze zihlanganiswe. Amasu afaka ukunambitheka aphezulu ukushisa nokugcoba kusendlalelo olulodwa ukuvumela ukuthintana okugcwele ne-pan eshisayo.

Izithako

• Izaqathe ezintathu eziphakathi, ezihlutshiwe (cishe ama-ounces angu-8)
• 3 ama-parsnips aphakathi, ahlutshiwe (cishe ama-ounces angu-8)
• 1 ama-potato aphakathi, ahlanziwe, isikhumba (cishe ama-ounces angu-8)
• 1 isipuni sikagalikhi-ifaka amafutha omnqumo
• ¾ ithisipuni omisiwe amaqabunga e-thyme
• 1/8 isipuni sikasawoti
• 1/8 isipunipele pepper emhlabathini omusha
• 2 wezipuni 100% ehlanzekile maple isiraphu
• Izipuni eziyi-7 uviniga balsamisi

Ukulungiselela

1. Hlangisa i-oven ukuya ku-425F. Phonsa 2 amashidi amakhulu okubhaka nge-baking spray noma ijazi ngamafutha.
2. Sika imifino ngayinye ibe yizingcezu eziyi-1½ ½ x intshi. Ukusika imifino ibe yizicucu ezilinganayo ziqinisekisa ukuthi bazopheka ngesilinganiso esifanayo.
3. Beka imifino emiphakathini phakathi kwephepha ngalinye lokubhaka. Ukushayela ngamafutha omgcofu futhi uphonsa ukuze ugqoke. Fafaza nge-thyme, usawoti kanye nopelepele bese uphonsa futhi. Hlanganisa imifino kwendwangu eyodwa ebhodini lokubhaka. Beka phakathi kwehhavini bese ubhakwa kuze kube yimifino kunobumba obunzima begolide phansi, imizuzu engu-20 kuya kwangu-25.

1. Ngenkathi imifino igosa, hlanganisa i-maple isiraphu kanye noviniga balsamic esitsheni esincane.
2. Susa i-pan kusuka kuhhavini bese uphazamisa iviniga i-maple ngokulinganayo phezu kwemifino, bese uvula izingcezu ukuze ugqoke. Vula izicucu zemifino ukuze uhlangothi olungahlanganisiwe lubheke phansi epanini.
3. Buyisa i-pan kuhhavini bese ugosa kuze kube yilapho ingxube ivuthwa futhi inciphisa kakhulu, imizuzu engu-5. Hlanganisa izingcezu zemifino ukugqoka ingxube yesiraphu. Susa noma yiziphi izingcezu ezivela engozini yokushisa bese ubuyela konke kuhhavini ukuze ubhekwe kuze kube yinkomishi eyomile, imizuzu emithathu kuya kwemi-4 eyengeziwe.
4. Susa imifino epanini ngenkathi ishisa kakhulu, njengoba ingakwazi ukunamathela lapho ipholile. Khonza efudumele noma ekamelweni lokushisa.

Ukuhlukahluka Kwesithako kanye Nokusekela

Le nqubo inezinhlobonhlobo zezicelo zokwenza imifino ephansi ye-FODMAP ukunambitheka kakhulu zama amazambane omhlophe, i-fennel, iklabishi , noma i-pepper bell.

Yenza ama-herbs akho ozithandayo we-thyme.

I-Rosemary, i-oregano noma i-dill enye eminye amathuba.

Amathiphu wokupheka nokukhonza

Ukudla imifino ukuthuthukisa ukunambitheka kwabo ngaphambi kokuwafaka kunoma yisiphi isidlo, kusukela esobho kuya esitsheni sesinhlamvu.