Isaladi seSalaphu Isitshalo Seqanda Sokutshala Isitshalo SeMedithera

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 146

Amafutha - 11g

I-Carbs - 12g

Amaprotheni - 3g

Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-30 , pheka amaminithi angu-0
Izinkonzo 6 (1 indebe ngayinye)

Wonke amazwe aseMedithera abonakala enenhlobo yawo yesaladi se-isitshalo seqanda. Akumangalisi. Kuyinto yokudla okunomsoco futhi okuhlwabusayo okungakhonzwa njengesilwane se-appetizer noma isidlo esivela eceleni.

I-version yethu ephansi ye-FODMAP idlala ukunambitheka kwayo okumnandi kokugcoba amantongomane ephayini, ukugcoba imifino, nokusebenzisa ijusi elimnandi lemonti kanye namakhambi ekugqoka.

Izithako

• ¼ indebe pine nati
• 1 pepper obomvu obukhulu obuphakathi
• 1 ¾ amapremu isitshalo seqanda esingaphenduliwe
• 1 utamatisi ophakathi, oqoshiwe
• ¼ cup cup scallions, okuyingxenye eluhlaza kuphela
• 3 wezipuni amafutha omnqumo
• 2 wezipuni juice fresh lemon
• ½ inkomishi eqoshiwe i-parsley entsha
• Amapuni amabili wezipuni oqoshiwe
• ¾ isipuni sikasawoti
• I-¼ isipuni esisha emnyama
• ½ ithisipuni amaqabunga abomvu abomvu (ozithandayo)
• I-1/8 isipuni itshisa i-paprika

Ukulungiselela

1. Esikhathini esincane esincane esinama-skillet, ama-pine nuts amantongomane ngaphezu kokushisa okuphakathi, evuselela njalo imizuzu engama-5 noma aze aphenduke futhi aphendule obomvu ezindaweni ezinamabala. Qapha ngokucophelela, njengoba amantongomane ashisa kalula.
2. Hlunga futhi uhlume uphepele obomvu. Sika isitshalo seqanda ngobude ibe yi-1-intshi slabs. Grill imifino phezu kokushisa okuphakathi kwe-propane noma i-charcoal grill kuze kube ithenda, cishe imizuzu engu-15.
3. Uma zipholile ngokwanele ukubhekana nazo, nquma ngamaqabunga imifino eboshwe bese uwadlulisela esitsheni esiphakathi sokukhonza.

1. Engeza ama-tomato, imifino ye-scallion, amafutha omnqumo, ijusi kalamula, iparsley, ingqimba, usawoti, pepper omnyama, ama-pepper abomvu, nama-paprika abhema. Gwema kancane ukuhlanganisa izithako bese ukhonza ngokufudumele noma kubanda.

Ukuhlukahluka Kwesithako kanye Nokusekela

Isitshalo seqanda kanye nebheli pepper singabuye sibe yi-ovini. Bahlele ebhodini elibhakabhaka elinamafutha bese ubhaka ku-425F ngamaminithi angu-30, kuze kube yimifino ithambile futhi iqala ukuba mnandi ezindaweni.

Amathiphu wokupheka nokukhonza

Engeza amantongomane e-pine ngokushesha ngaphambi kokukhonza.