Nutrition Highlights (pakushanda)
Maoriro - 388
Mafuta - 27g
Carbs - 10g
Protein - 26g
Nguva Yese 27 min
Prep 7 min , Cook 20 min
Kushumira 1
Kushongedza kwakasununguka kwakasununguka kunogona kuve sarudzo yakanaka, asi kana usingakwanisi kutsungirira gorosi-based tortilla yakakura muFODMAPs, inogona kuunza zviratidzo zveBS. Sei uchirwisana nekuputika, kubata, uye kupisa gasi chinhu chekutanga mangwanani? Zvokudya zvako zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya.
Panzvimbo yekuputira chifukidzo chako nemazai nemakumbo, edza kuvhara maviggies ako mazai ako. Iyi omelette roulade inopa mapuroteni akakwana (anenge magiramu 25) kuitira kuti ugare wakakwana kusvika panguva yemasikati uye ichikupa kushandiswa kwezvipfukuro uye magidhi chinhu chokutanga mangwanani, hapana chimwe chazvo chakakwirira muFODMAPs (funga mushwa uye anyezi anowanikwa mune omelette ). Iyo inosanganisira feta cheese, iyo, kunyange zvazvo yakagadzirwa nemukaka, yakaderera zvakakwana muFODMAPs nekushumira iwe kuti unakidzwe nechiratidzo-isina.
Zvimwe
- 3 mazai makuru
- 1 punipuni isina mukaka waakamanda
- 1/4 teaspoon munyu
- 1/4 teaspoon mutsvuku
- 1/8 teaspoon turmeric
- 1/8 teaspoon cumin
- 1/8 teaspoon paprika
- 1 teaspoon mafuta omuorivhi
- 1/4 mukombe mutsva arugula mashizha
- 1/4 mukombe crumbled feta cheese
- 1/2 mashizha karoti, julienned
- 1/4 bell pepper, chero ruvara, julienned
- 1/4 duku zukini, julienned
Kugadzirira
1. Muchidimbu chiduku, iyananidza mazai, mukaka wemarumondi, munyu, pepper, nezvinonhuwira. Kurova kusvikira zvakanaka pamwe.
2. Iva mafuta omuorivhi muhosi ye-10-inch isati yakasindira kana skillet pamusoro pepakati mukati memasekondi mashanu kusvika ku10.
3. Zvinyoro zvinodururira musanganiswa yezai. Pheka yakavharwa mukati mekupisa kwemaminitsi matatu kusvika ku5, kana kusvika iwe unogona nyore nyore kutora omelette using spatula. Flip hafu uye ugadzire imwe maminetsi maviri kusvika ku3 kune rimwe divi.
4. Kana wakagadzirira, bvisa kubva pakupisa uye urege kupora zvachose, anenge maminitsi gumi. Iwe unogona kushandisa nguva ino kutema miriwo yako.
5. Saronga mashizha arugula pane omelette yakanatswa. Fukidza feta cheese kumusoro, uye ronga marroti, bell pepper, uye zucchini mukati nepakati nepakati. Siya anenge masendimita maviri kubva pamugumo mumwe usina chinhu kuti zvive nyore kubhururuka.
6. Gadzira omelette, kuchengeta muganhu pasi payo kamwe chete. Cheka hafu uye unakidze!
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Izvo zvinonhuwira zvezai rinozviputira pacharo zvakanyanyisa, saka sarudza wakasununguka kuchinja mune zvakasiyana. Cumin inogona kuwedzera Middle East kukwidza, somuenzaniso, kana kuedza basil, oregano, kana thyme kune mamwe maruva.
Mishonga yekuzadza inoshandiswa zvakasiyana-siyana chero bedzi paunosarudza veggies izvo zvisingagone zviratidzo zveBS. Zvimwe zvingasarudzwa zviri pasi muFODMAP zvinosanganisira mazamu, mahairi vemafuta, parsnips, mbatata, sipinashi, turnips, uye radishes. Kazhinji omelette zvinoshandiswa zvakadai seonikisi uye mushonga zvakanyanya muFODMAP-mushroom zvine zvakawanda zvemannitol kuburikidza nekushandira, asi anyanisi anopa zvakawanda zvefructans kuburikidza nekushanda.
Iva wakangwarira nekushandisa izvi kana iwe usingadzokeri zvakare kana kuziva kuti dzinotora zviratidzo zvako.
Kubika uye Kushumira Mazano
Usati wasveta musanganiswa weiyo ita nechokwadi chekuti pani yose yakanyoreswa kuitira kuti usapinda omelette kubva pakunamatira. Kana uri kushandisa pani yakakura zvikuru, ona kuti omelette inogona kubuda yakatetepa, ichiwedzera mukana wayo kubvarura apo iwe wagadzirira kuupeta.
Uye ndiani anoti omelette roulades ndeyekudya kwekudya kwoga? Chengetedza hafu yepumburu uye pamwe ne quinoa kana imwe mbeu shoma-FODMAP yakadai se buckwheat kana mupunga wekudya kwakakwana kwemasikati kana kwemanheru.