Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 239
Amafutha - 11g
I-Carbs - 10g
Amaprotheni - 26g
Isikhathi esiphelele 95 amaminithi
Lungisa amaminithi angu-20 , pheka amaminithi angu-75
Izinkonzo 6 (1 indebe ngayinye)
Zonke izidakamizwa zinezinto ezifanayo: i-grab omuncu. Manje ukuthi ukhilimu omuncu wama-lactose awutholakali kwezinye izimakethe, ngisho nabantu okufanele bagweme i-lactose njengengxenye yokudla okuphansi kwe-FODMAP bangakujabulela lokhu kudla okudala, okwe-stovetop.
Ukuze ugcine i-FODMAP ephansi, qiniseka ukusebenzisa amakhowe akheniwe, aphansi kuma-FODMAP kunama-fresh, bese ukhetha umhluzi we-sodium encishisiwe ongenalo u-anyanisi noma u-garlic. I-progresso encishisiwe-insimu yenkukhu ye-sodium yinye evumelana nalo mthethosivivinywa.
Izithako
- Izipuni ezingu-6 zihlwanyelwa ufulawa we-sorghum
- ½ ithisipuni usawoti
- ½ ithisipuni elimnyama elimnyama
- ½ ithisipuni omisiwe amaqabunga e-thyme
- I-1 ½ amakhilogremu angenalutho, isifuba esingenasikhumba esingenasici, senziwe zibe yizingxenye ezintathu / 4-intshi
- 2 wezipuni garlic-umfutho amafutha omnqumo , ehlukaniswe
- 1 pepper obomvu obuphakathi obomvu, ohlwanyelwe futhi oqoshiwe
- U-¼ amakhilogremu ama-fennel ama-pound, aqoshiwe
- Ama-ounces angama-4 anqunywe amakhowe ahlosiwe angenalini (isivuno esivela ku-7-ounce angakwazi)
- 1 isipuni se-Worcestershire sauce
- Izindebe ezimbili zanciphisa insizi yesikhukhula sodium
- ½ indebe ye-lactose-free ukhilimu omuncu
- 1 isipuni isadidi dijon
Ukulungiselela
- Esikhathini esingenalutho, gubha ndawonye ufulawa we-sorghum, usawoti, pepper kanye ne-thyme. Dredge inkukhu elicutshiwe enhlanganisweni yefulawa.
- Esikhathini esikhulu se-skillet esinomqubu oqinile, ukushisa kwe-1 okuphambili kwamafutha phezu komlilo ophakathi kuze kufike iphunga elimnandi. Faka indebe ye-1/4 ye-pepper ebomvu ukuze uhlobise bese ususa yonke indawo nge-fennel cishe imizuzu emihlanu. Dlulisa imifino ekhishwe esitsheni esiphakathi.
- Linganisa isipuni sesibili samafutha phakathi kwe-skillet bese uvula i-skillet ukuze uyisakaze. Engeza inkukhu esikhwameni; ukugcina ufulawa owengeziwe kusuka ekudleni kokugaya. Brown inkukhu izinhlangothi zombili, cishe imizuzu engu-15. Gweba phansi i-skillet nge-spatula njengoba uvula inkukhu, ngakho ungalahlekelwa yi-crust.
- Buyisela amapropele kanye ne-fennel epanini. Engeza amakhowe, i-Worcestershire sauce, nomhluzi wenkukhu. Vala i-skillet, yiphakamise ukuze imise, bese ulungisa ukushisa ukuze ubambe kahle ngomzuzu wama-45. Engeza ingxube eyengeziwe yefulawa bese ubhala kuze kube yilapho i-gravy iqina, imizuzu engu-2-3. Vala ukushisa, ugubungele ukhilimu omuncu kanye nesinaphi, bese ukhonza ngokushesha phezu kwelayisi, uhlotshwe nge-pepper ebomvu eqoshiwe.
Izinguquko kanye nezakhiwo
Uma ungakwazi ukuthola ukhilimu omuncu wama-lactose, cabanga ukusebenzisa ukhilimu omuncu ovamile, ogcwele uketshezi uma ucabanga ukuthi ungakwazi ukuphatha i-lactose encane, futhi unamathele ekukhonzeni okukodwa kweresiphi, okuzoba ne-1 / 2 wezipuni of ukhilimu omuncu kuwo futhi mhlawumbe ngaphansi kuka 1 gram of lactose.
Ukuze wenze le recipe mahhala, sebenzisa umkhiqizo ongenalo gluten we-Worcestershire sauce.
Amathiphu wokupheka nokukhonza
Imfihlakalo yenkukhu yezinkukhu igcina lokhu kupheka kwe-stew emkhathini, hhayi ngamathumba.
Lungisa ukushisa okudingekile ngesikhathi ngasinye sokupheka ukuvimbela ukupheka, okuyinto izokhubaza inkukhu.
Uma isabelomali sakho evumela, thenga inkukhu yakho njengezinkukhu zezinkukhu noma ama-cutlet, ukuze ugcine isinyathelo ngesikhathi sokulungiselela le recipe.
Uma uzobe ulungiselela irayisi elimnyama ukuhamba nalesi sidlo, qalisa lapho usuzoqala ukuhambisa imifino.
Uma irayisi iphetha ukupheka imizuzu embalwa ngaphambi kokuba i-stroganoff isilungele, vele ususe ukushisa, shiya ibhodlela elimboziwe, bese uhlunga irayisi ngaphambi nje kokukhonza.