Low-FODMAP Chicken Tikka Masala Recipe

Nutrition Highlights (pakushanda)

Maoriro - 380

Fati - 13g

Carbs - 23g

Maprotheni - 43g

Nguva Yese 130 min
Prep 40 min , Cook 90 min
Kushumira 6 (3 oz. Chicken, 1 kapu muto)

Chicken tikka masala inotanga nemakungu ehuku inokonzerwa nemuchero we yogour. Nenzira, chiyo zvino inobikwa mune moto unopisa tandoori.

Yedu yakaderera-FODMAP version yeiyo inozivikanwa yekudya inoda kuvirisa chicken kusvikira yakasvibiswa nechekunze uye ichiri mukati mumiriri mukati. Shumira pamusoro pezviyo zvakasvibirira zvitsva kana murairi mutsvuku wekuzara kweIndia yekudya.

Zvimwe

• 1 mbuni pasi pumini
• 1 tablespoon paprika
• 2 maspuniki garam masala
• 1 teaspoon pasi chile pepper
• 1 teaspoon pasi turmeric
• 1/2 teaspoon pasi coriander
• 1/2 teaspoon asafetida (ona chinyorwa chiri pasi)
• 1/2 teaspoon itsva yakasviba pasi pevhu
• 1/2 teaspoon munyu
• 1 1/2 makapu ectose-asina yogar, akaparadzaniswa
• 2 tablespoons minced, yakasanganiswa ginger root, yakakamurwa
• 1 1/2 mapaundi asingabatsiri, peputi isina chifu
• 3 tablespoons garlic-inokonzera maorivhi
• 1 kapu yakatswa scallion greens (gorosi chikamu chete)
• 2 makapu akachekwa fennel bhuru
• 2 makapu akafukidzwa, akanyatsoputiwa maharabhurabhagaga
• 1 28-ounce inogona kupwanya tomate, hapana munyu wakawedzerwa
• 2 makapu akarambidzwa-sodium, pasi-FODMAP huku muto

Kugadzirira

1. Muchikamu chiduku, funganisa pamwe cumin, paprika, garam masala, pasi chile, turmeric, coriander, asafetida, tsvuku yakasviba, uye munyu. Gurai musanganiswa wezvinonhuwira muhafu uye mubatanidze hafu nechetatu ye yogiti uye hafu yeginger gumin.
2. Dura mazamu ehuchi mu-½-inch mashizha akawandisa kana kuti mabhizimisi, kuitira kuti vagone kubika zvakanaka pasi pejeri. Kushandisa foshoro, zvikwata zvepachika mumusoro weiyo zviputi kuti zvibvumire kutora zvinonaka zvakawanda. Ivaise muhomwe huru-yepamusoro yepamusoro kana gorofa doro, muduruke mu yogurt uye zvinonhuwira, chisimbiso, uye refrigerate kwemaawa maviri kusvika ku6.

1. Inenge 1½ maawa asati ashumira, kupisa gorofu 4-quart kana kuti chiDutch chinopisa mukati mekupisa. Apo pani inopisa, kuwedzera garlic-kuisa mafuta uye ginger yakasara yakasara kuhafu yakasara yemusanganisi wepice; tsvongodza kusvikira izvozvi zvinyorwa zvishoma. Wedzera pesa kune pani inopisa uye uite kuti igadzire 1 kusvika 2 maminitsi kusvikira inonhuhwirira uye inosvibisa zvishoma. Izvi zvinonzi "kutsamwa" zvinonhuwira.
2. Wedzera mheji ye scallion, fennel bulb, uye rutabaga uye simbisai kupfeka mafuta nemafuta. Sautee miriwo kusvikira mhepo inonzi scallion inoda, anenge maminitsi gumi. Kana miriwo inotanga kunamatira, inyura mupuniko remvura.
3. Wedzera diced tomato uye muto wehuku. Ita kuti uve nechokwadi chokuti hapana miriwo yakanamatirwa pasi pepani. Dhavhara, uise kumvura yakaderera, uye udzikise kupisa kuti uchengetedze simmer kweawa imwe, zvichikurudzira dzimwe nguva, kusvikira rutabaga iri nyoro.
4. Kunyange zvazvo muto unogadzira, ronga ganda revheni rinenge 4 masentimita pasi pejeri uye rinofungidzira.

1. Isai marinated chicken pane gorosi rakafuridzirwa kana rakafuridzirwa kana yakabikwa. Isai iyo pasi pe broiler kwemaminetsi matatu kusvika mana, kusvikira yatanga kusvibiswa munzvimbo. Bvisa pani, shandurai zviputi, uye girai kune rumwe rutivi kusvikira nyama yakabikwa zvakakwana. Bvisa zviduku zvekuku kubva pani rinopisa sezvinoitwa, kudzivirira kupfuura-kubika. Slice kana cube iyo yakabikwa kana uchida.

1. Rega muchodzi kuti utonhorere kwemaminitsi gumi kusvika wakachengeteka kugadzirisa. Shandisa tsvimbo blender ku puree mucu kana uchida kana kuti uende kune blender mu batches. Itira mune imwe yose ye yogurt uye udzoke zvakare zvinyoro kana zvichidikanwa. Shumirai huku uye muto muchero wakagadzirwa.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Kuti uchengetedze nguva, shumira zvidimbu zvehuku yakabikwa pasina kusvina uye ushande muto usina pureing.

Zvirongo zvitatu nehafu zvetamate yakachena zvakashandiswa zvinogona kushandiswa panzvimbo yeiyo yakapwanyika tomate.

Kubika uye Kushumira Mazano

Nokuda kwekunakidza kwakanaka, taronga mberi kuti utange kushambadzira chika mangwanani-ngwanani pazuva raunoronga kushumira chikafu ichi.

Kana iwe usina garlic inokonzera mafuta pamaoko, wedzera hovha yegariki, ucheke zvidimbu zvidimbu, kumafuta paunenge uchitsvaira zvinonhuwira. Bvisa zvikamu zvegariki usati wawedzera tomate uye mukaka wekuku.

Mushonga wePo-FODMAP yemukaka ndeye usina anonisi kana garlic. Iva nechokwadi chekuverenga zvishandiso mavara kunyatsotanga kutenga.

Asafetida, spice inoshandiswa mukugadzira Indian, inowedzera "allium" tsananguro yezvokudya izvi.

Nenzira yakanaka, inonakidza zviri nani kupfuura iyo inofuta. Edza kukwereta chikamu chiduku kubva kune shamwari kana kutenga zvishoma pakutanga kuti uone kuti unofarira. Kana iwe usingagoni kuwana, rega.

Iyi muto inogona kutangwa zvakanaka mberi kwenguva. Mushure mokubika nekuishambidza, firatira mucu kusvikira mushure mekushumira. Wachidzorera zvakare pane stovetop, uye fambisa mu yogiti musati watanga kushumira. Usabvumira yogurt kuwira kana kuti ichapedza.