Nutrition Highlights (pakushanda)
Maoriro - 298
Fati - 19g
Carbs - 16g
Maprotheni - 17g
Nguva Yese 55 min
Prep 15 min , Cook 40 min
Kushumira 2 (2 mazai + 1 kapu muteu mumwe nomumwe)
Mamwe mapeji e shakshuka (alternately spelled shakshouka, chakchouka, kana kupa zita rakaipa remashizha muPurgatory) shandisa mazamu akawanda mu tomato sauce. Nenguva iyo kune avo vanotevera zvokudya zvakaderera-FODMAP, zvinogona kunge zvakasanganisa kunze.
Yakashanda kakawanda sechingwa chekudya zvekudya muNorth Africa uye chikamu cheMediterranean uye Middle East, shakshuka inogona kufara chero nguva yezuva. Kunyangwe zvichitora nguva yekuita, shakshuka yedu inzira yakarurama uye iri nyore.
Zvimwe
- 1 tablespoon garlic-inokonzera maorivhi
- ¾ mukombe wakatsvawa fennel bhuru, yakaisvonaka yakakanyiwa (3 ounces)
- ½ huru tsvuku tsvuku tsvuku, yakakoswa kwazvo
- ½ mukombe zvakapetwa scallion greens, akaparadzaniswa
- ¼ teaspoon pasi cumin
- ¼ teaspoon inopisa paprika
- ¼ teaspoon munyu
- ¼ teaspoon mutsva wepasi pevhu
- 1/3 mukombe mvura
- 1 14.5-unogona kudurura tomate dzisina kukwana, dzisina kukwana
- 1 tablespoon tomate paste
- 4 mazai makuru
- 2 tablespoons crumbled feta cheese
Kugadzirira
- Mune 8-inch skillet pamusoro pehutambo hwehuni, chengetedza gorosi-inoputirwa mafuta. Wedzera fennel, tsvuku tsvuku, uye yakawanda yezvikwata, kuchengetedza zvimwe zvipfeko zvekugadzirisa.
- Wedzera chimini, puririka, munyu, pepper, nemvura; shandisai muchidimbu, ipapo gadzirai uye gadzirisa kupisa kuti musvike kusvikira miriwo iri nyoro maminitsi makumi maviri. Kana iyo yakasvibirira isati yabhururuka musati miriwo yabika uye yakanyorova kudikanwa kwako, iwe unogona kuwedzera mvura imwe yepuniki panguva imwe yekuwedzera nguva iyi.
- Wedzerai tomato uye tomato paste uye simmer kune imwe maminitsi gumi nemashanu, kusvikira muto unofanana nemucheka wepaghetti.
- Uchishandisa mushure wekapu huru, ita zvinyorwa mumusoro weiyo muto muto, imwe yega rimwe nerimwe. Dya mazai kamwe chete pane imwe mbiya, chengetera mapuranga, uye shandisa zvinyoronyoro muchikamu kuti urege kuputsa mapundu. Dhavhaza pani uye kubika, kutarisa kazhinji, kudivi yako yakasarudzwa yekupa, kusvika kumaminitsi gumi.
- Pamusoro ne crumbled feta cheese uye mashizha akasara uye kushumira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Bhokisi re-14-ounce rinotapudzwa kana kuti utamatisi rakagadzirwa zvakanaka rinogona kushandiswa kune diced tomato. Nepo marangi eAmerica asingabvumiri matema mu 14.5-ounce cans, iwe unogona kushandisa hafu ye-28-ounce uye unopisa imwe hafu kune imwe shandiswa.
Kana iwe uchida kuchena kwakagadzikana, iwe unogona kuponesa muto wechinhu chimwe uye unonatsva mu-blender usati wadzokera nawo ku skillet kuti ugoza mazai.
Kubika uye Kushumira Mazano
Mazai anokonzerwa nemazai anogona kuva chikonzero chezvirwere zvinotakura zvokudya. Tinokurudzira kubika mazai kusvikira zvose zvisikwa uye vatsvene zvakasimba.
Shakshuka inowanzoshandiswa nechishushi. Kuti uchengetedze pasi-FODMAP, shandisa chigunwe chakagadzirwa kubva muchingwa chechingwa. Kana iwe uchitevera kudya kwe-gluten, kushamba chingwa chisina-gluten pasina high-FODMAP zvinoshandiswa.
Vaduku vadye vanogona kuwana iyi kamukira inoita zvakakwana zve 4 servings.