Low-FODMAP Asia Sesame Coleslaw NaTeriyaki Chicken

Nutrition Highlights (pakushanda)

Calories - 339

Fati - 15g

Carbs - 23g

Protein - 29g

Nguva Yese 55 min
Prep 50 min , Cook 5 min
Kushumira 6 (1 1/4 kapu imwe neimwe)

Inotyisa, inoyevedza, uye inotapira, iyi inobwinya uye yakashambadza inoita mharidzo yakanaka. Kunyange zvazvo kabichi ine mukurumbira se "gassy" yemiriwo, inenge yakaderera zvakakwana mumaFODMAP kuti ionekwe seBS-inobatsira mune zvishoma. Iyi kamukira inogona kushandiswa sekudya kwemasikati masikati kana kuchinja kuva chikafu chakazara nekuwedzera rutivi rwejunga kuti rutevere.

Zvimwe

• 1 12-ounce pato shredded kabichi (8 makapu)
• 3 masvikiti masvikiro, shredded
• 1/2 huru tsvuku tsvuku tsvuku, zvigurwa muzvikwata
• 1/2 mukombe yakachekwa scallion, chikamu chikamu chete
• 1 8-ounce inogona kudonhedzwa mvura chestnuts, yakasvibiswa
• 5 tablespoons mupunga wegariga
• 3 tablespoons granulated shuga
• 5 tablespoons yakaderedzwa sodium soy sauce
• 1/4 mukombe wesame mafuta
• 4 maaspuniki grated, girasi yakakanganiswa
• 2 tablespoons yakatsvaira mbeu yesame
• 1 3/4 mapaundi asina chakanaka, mazamu asina mbiriso
• 1/4 teaspoon munyu
• 1 1/2 maaspuni canola mafuta

Kugadzirira

1. Mune ndiro huru yekushandira, sanganisira kabichi, karoti, pepper, uye scallions.
2. Chengetedza mvura yemachira kumativi ose nekuisa mamiriyoni pamwe chete nekucheka nemudziyo unopinza; vawedzere ivo kumiriwo muhomwe yekushumira.
3. Muchidimbu chiduku, whisk pamwe chete mupunga wewaini, shuga, uye soy sauce kusvikira shuga yaparara. Wedzera seniame mafuta uye ginger. Whisk briskly, zvino bvisa 1/4 kapu yekupfekedza, kusanganisira imwe ginger, uye gadzirirai yehuku.

1. Dururirai kupfeka kusara pamusoro pemiti miriwo uye simudzirai kupfeka. Ita kuti kesillaweri adye marinate kwemaminitsi makumi matatu kuti abvumira vatsva kusanganiswa, zvichiita 3 kusvika 4. Wedzera mbeu yeesame.
2. Apo iyo inourawa ichifamba, gadzirirai huku. Sikai mazamu ehuputi muchikanda kusvika ku-¼-inch. Fukidza nomunyu.
3. Iva huru skillet pamusoro pepakati yakanyanya kupisa. Paunenge uchipisa, wedzera mafuta e-canola uye kupisa 30 seconds. Wedzerai huku uye fukisa fry kusvikira nyama yakabikwa uye isisati yapera, maminetsi matatu kusvika ku5. Wedzera kusungirirwa kwakachengetedzwa uye kubika kwemaminetsi matatu.
4. Shumirai huku kumusoro, kana kuti pamwe chete, iyo yakarohwa.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Kana iwe uine nguva, iwe unogona kugovera yako pachako kabichi zvakanyanya kuderera nekuda kweizvi. Rimwe pondo yemusoro tsvuku kana bhuruu ikakwira huchabereka zvikamu makumi mapfumbamwe makumi matatu zve shredded kabichi. Kune rumwe rutivi, kana iwe uri pfupi nenguva, iwe unogona kutora chikamu chechikamu chechikamu chegumi che-ounce chekaroti yakagadzirirwa shreds kana mutsara we 3 karoti yepakati.

Kana iwe uchida kuvhuvira kwemavara matsvuku, shandisa zvimedu zvakasara panzvimbo pebvu tsvuku tsvuku. Iwe unogonawo kushandisa cider vhiniga panzvimbo yejisi vhiniga, uye 1 3/4 mapaundi zvishoma zvakakanyiwa nyama yenguruve yakagadzikana kana kuti yenguruve yevhu panzvimbo yehuku.

Kuti uite iyi mutsara isina gluten-isina, shandisa sauce isingabhadhari .

Kubika uye Kushumira Mazano

Iyo nutty flavor yeasamei yemafuta inokosha inowanikwa mukasi yeFODMAP.

Inowedzera kuoma uye kunakidza kumarepeti eAsia uye inowanikwa mune zvekudya zvekudya. Verenga iyo mavara zvakanyatsonaka, uye sarudza gorosi (kwete zvinyoro) zvezvipfeko zvakawanda, kunze kwekuti iwe uri chikafu chekudya chinonaka. Zvichengetedze mufiriji mushure mekuvhara.

Mbeu yeSwesame inobvisa michero yayo. Iva nekoroti kadiki pamhepo inopisa. Wedzera mbeu yaSesame uye fambisai kusvikira nguva yakaisvonaka uye yakajeka yegoridhe yakaoma, 3 kusvika ku5 maminitsi. Dururirai pakarepo mubhokisi duku kuti muzonakisa. Chengetedza mumudziyo wakadzika uye ushandise mukati memwedzi miviri, kana refrigerate kwenguva refu. Uye sei urege kuwedzera uye ushandise mukumhanyisa fry kana pamasodhu?