Low-FODMAP Moto-Wakakonzerwa neAmerican Chop Suey

Nutrition Highlights (pakushanda)

Maoriro - 345

Fati - 10g

Carbs - 46g

Protein - 19g

Nguva Yese 60 min
Gadzirira 10 min , Cook 50 min
Kushumira 8 (1 1/2 makapu nerimwe)

Maine cooks vanoti maAmerica vanokonzera su suey semhando yavo chaiyo yenyaradzo yekudya, asi iyo yakabva inogona kushandiswa. Zvichida chaizvoizvo zvisikwa zveFrance -Canada, sezvo chikafu ichi chichidiwawo muNorth New York kumucheto weCanada, uko inofamba nezita rokuti "goulash."

Iyi shanduro inonyaradza sezvakaitika kare. Kuti kuderedze FODMAPs mumupu, taishandisa gorosi yakakonzera mafuta uye scallion nemafuta panzvimbo yeiyo inowanzogarisi uye anyezi. Isu takashandisawo pasi-FODMAP macaroni panzvimbo yekugara macaroni nguva dzose-ona mazano ekubika uye nekushandira pasi apa kutenga mazano pane izvozvo.

Zvimwe

• 1 pound rinonamatira pasi nyuchi
• 2 tablespoons garlic-inokonzera maorivhi
• 6 zvipembenene, ruvara rutivi bedzi, hwakapetwa
• 1 iri pakati pebhinzi bhero tsvuku, yakadyarwa, yakasarudzwa
• 1 28-ounce inogona kutema tomato, isina kukwana
• 1 14.5--ununice inogona kutema tomato, isina kukwana
• 2 tablespoons tomato paste
• 2 maspuniki Worcestershire sauce
• 1 teaspoon munyu
• 1 tablespoon yakasimwa basil
• 1 tablespoon yakaoma oregano
• 1/2 teaspoon yakapwanyika mutsvuku pepper flakes (kusarudza)
• 1 supuni 1 shuga
• 12 ounces asina kubviswa pasi-FODMAP macaroni

Kugadzirira

1. Muchikwata chikuru, chinorema kana chikwata chemvura, songa pasi pasi nenyuchi kwemaminitsi 8 kusvika ku10 pamusoro pemhepo inopisa, ichiiputsa kuita zvidimbu zviduku ne spatula, kusvikira yanyorova. Edza mafuta akawanda kana zvichidiwa.
2. Wedzera mafuta, scallion nemidhi, uye pepper; kusungira kusvikira miriwo iri nyoro, inenge maminitsi gumi.
3. Wedzerai tomato, tomato paste, Worcestershire sauce, munyu, basil, oregano, tsvuku tsvuku tsvuku, uye shuga. Dhavhara mubhuku uye uuye neuupe kuti uve wiraira pamusoro pepakati-yakanyanya kupisa; kuderedza kupisa uye kumira kwemaminitsi makumi matatu.

1. Ika uye uvhare macaroni maererano nezvinoitwa nemagadziri. Pakarepo usati washumira, simbisa muto uye macaroni yakabikwa pamwechete. Gurai mukushumira midziyo uye pamusoro ne grated Parmesan cheese, kana muchida.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Ground turkey inogona kushandiswa pane nzvimbo yepamusoro yenyama yemuenzaniso wepasi-mafuta wekapeji iyi.

Kubika uye Kushumira Mazano

Kunyange zvazvo kuderera-FODMAP kudya hakufaniri kuve ne gluten-kusununguka, pastas-isina-pastas inowanzoperera muFODMAP nokuti inogadzirwa pasina gorosi. Yedu yakaderera pasi-FODMAP pastas inobatanidza chibage ne quinoa , kana mupunga, chibage, uye quinoa. Verenga zvinoshandiswa zvakasimba kuti uve nechokwadi chokuti zvinogona kunge zvakakwirira FODMAP zvinoshandiswa zvakadai semaperesi kana nyemba hazvina kuwedzerwa.

Nyama yemuviri inogona kuitwa nguva isati yasvika, uye inodzokorora musati wawedzera macaroni yakabikwa.

Iyo inofanirwa kufanirwa nemuchero inobatsira kubva kushandisa moto-yakakangwa yakagadzirwa nemagadzirwa emagichi emaginha kana iwe uchigona kuwana.

Iyi sauce inobatsira inogona kushandiswa kana kuti isina nyama nenzira dzakasiyana-siyana, mune chero nzira ipi zvayo inowanzonyorera spaghetti sauce.