Low-FODMAP Greek Shrimp NeFeta uye Maorivhi

Nutrition Highlights (pakushanda)

Calories - 209

Fati - 10g

Carbs - 6g

Maprotheni - 24g

Nguva Yese 40 min
Prep 20 min , Cook 20 min
Kushumira 6 (3/4 kapu imwe neimwe)

Ichi chikafu chinonaka, chakareruka chinokodzera kweusiku vhiki kana iwe uchichengeta firiji yakachengetwa zvakanaka, firiji, uye pato. Zvishoma FODMAP zviyo kana mashizha akafanana nemapumburu anogadzirwa kare, kana zviyo zvakadai sekubika kubika murairi, quinoa , mapira, buckwheat, kana pasta, zvinokuita kuti udye-akagadzirira pasina kuedza. Iyi kamukira inoshandawo zvakanaka nemhando ipi neipi yehove yakachena.

Zvimwe

• 1 tablespoon garlic-inokonzera maorivhi, pamwe 1 1/2 mashupuni, akaparadzaniswa
• 1/2 huru tsvuku tsvuku tsvuku, yakasarudzwa
• 14.5 ounce inogona kutema tomato, isina kukwana
• 2 maspuniki akaomeswa oregano
• 1/2 teaspoon inopisa paprika
• 1/4 teaspoon munyu
• 1/4 teaspoon pasi pasi pepiresi
• 1/2 teaspoon yakapwanyika tsvuku pepper flakes
• 1/3 mukombe mvura
• 1/2 mukombe yakatswa scallion greens, yakaparadzaniswa
• 1 1/2 pound yakasvibirira, yakasanganiswa uye yakasvibiswa shrimp
• 8 Kalamata maorivhi, akavharidzirwa, akanyatsoputirwa
• 3/4 mukombe rakaputika feta cheese
• 2 tablespoons yakatswa parsley yakachena

Kugadzirira

1. Muchikanda chikuru chemasviki-mashizha, zvinopisa 1 1/2 masupuniki egarisi-inoputirwa mafuta. Wedzera bhero pepper uye songa kusvikira unyoro, anenge maminitsi matatu.
2. Wedzerai tomato, oregano, paprika, munyu, pepper, tsvuku tsvuku tsvuku, mvura, uye 2/3 yemakwenzi. Simmer kusvikira mvura yakasviba uye yakasviba, maminitsi gumi.
3. Wedzera shrimp uye maorivhi. Taurai dzimwe nguva kusvikira shrimp iri kubikwa, 4 kusvika kumaminitsi mashanu. Kana zvikagadzirwa zvakakwana, shrimp inoputika kupinda mumhepo yakasimba uye inoita seine chimiro panzvimbo yekutenderera.

1. Fukidza feta cheese zvakafanana nepamusoro pepani musingaisviki mukati uye muite kuti ichinyungudwe kweminiti imwe. Bvisa pani kubva pamoto uye ugochera ndiro 1 yepuniki yegoriki-inokonzera mafuta omuorivhi pamusoro payo.
2. Gadzirai parsley yakasvibiswa uye yakasara scallion miriwo; kushumira rice, polenta, kana zviyo zvaunosarudza.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Frizen shrimp inogona kushandiswa mumutsara uyu zvakare. Itai shrimp yakaoma mumudziyo wemvura inotonhora inotonhorera kusvikira vanyorova, kana kunyanya kunyorerwa, vasati vawedzera. Zvisinei, iyo yakanakisisa yemashizha haina kumbove yakanyoroveswa, uye haifaniri kuwedzerwa munyu kana sosidium phosphates. Mune mishonga iri muhope iyi yakaverengerwa shrimp iyo isina kubatwa nezvinowedzera izvi, zvinogona kuwedzera kusvika 400mg ye sodium pakushanda!

Mutsva matsva anogona kushandiswa munzvimbo yekakani. Shandisa 1 1/4 kapu yakatswa tomate uye wobva wawedzera 1/3 kapu yemvura.

Iwe unogona kushandisa mari yakanakisa yekiki pane magirasi uye kuderedza chikamu kusvika 1/3 mukombe uye usachengetera chero chekugadzirisa.

Kuti uwedzere kudya kwakakwana, wedzera mimwe miriwo paunowedzera shrimp. Edza 1 zukini dzakasvibirira mukati kana 1 1/2 makapu mavhandi bvudzi (bvisa mu-1-inch vipande). Zvose zviri pasi muFODMAPs.

Kubika uye Kushumira Mazano

Pre-kubika polenta mipumburu chinhu chakakura chingava nechokuita mukati mako sezvo zviri nyore kushanda senheyo yekudya saiyo.

Songai mupumburu mumakwikwi 1 / 4- kana 1/2-inch marefu, shandura kana kuputira mativi ose maviri nemafuta, uye pan fry, kutendeuka kamwechete kuitira kuti mativi maviri acho ave akachena.

Kurumidza-kubika jira rakasvibiswa rinogonawo kugadzirira kufambidzana nokukurumidza kune shrimp. Zvimwewo, zviite iwe "mupfupi" mupunga: kubika boka guru rejisi rinogara rakasvibirira, uye kuisa zvikamu zviviri zvezvokudya zvipfeko muzipup-zip. Kuti ushumire, bvisa kubva muchikwama, pinda muzvidimbu zvakasiyana, shandisa mvura, chivharo, uye microwave kusvikira wapisa.