Low-FODMAP Smoky Collards NeChickpeas Recipe

Nutrition Highlights (pakushanda)

Calories - 172

Fati - 9g

Carbs - 17g

Puroteni - 9g

Nguva Yese 25 min
Prep 15 min , Cook 10 min
Kushumira 4 (3/4 kapu imwe neimwe)

Sezvakaita kare , makorlards ari pedyo nepamusoro pezvenyu pazvinosvika kune michero yakawanda-ine michero, asi vazhinji vedu hatina kudzidza kudzida. Takagadzira recipe ichaita kuti iwe uwane masekondi! Kuchengetedza magidhi kusati kwasara kunoderedza kumwe kwehasha dzavo, asi bhakoni uye kusvuta porogi zvinopa ruzivo rwakanaka. Wedzera zvimwe zvakasiyana-siyana kune yako yakaderera-FODMAP yemafuta ekufambisa nemaruva aya.

Zvimwe

• 2 1/4 maaspuni munyu (akaparadzaniswa)
• 1 pound collard greens
• 2 tablespoons garlic-inokonzera maorivhi
• 2 ounces yakatswa bhakoni reCanada (rakanyatsotswa diced)
• 2/3 mukombe mazamu (gorosi chikamu chete)
• 1 1/2 maaspuni yakasvuta paprika
• 1/4 teaspoon itsva yakasviba pasi pepuru
• 1 mukombe yakadzika-sodium yakagadzirwa makapu (yakashambidzwa uye yakashambidzwa)
• 6 tablespoons mvura

Kugadzirira

1. Muchikwata chemotokari kana chiDutch, uunza 3 makirogiramu emvura uye 2 maspuniki emunyu kusvika pakubikira.
2. Apo mvura inenge ichipisa, tambo yakaiswa magirini. Apo nhamba yacho inopfuura 1/8-inch inopenya, chengetedza zvakanyanya uye ibvise ribhi. Tora mazana mashizha pamwe chete uye uaise zvishoma nezvishoma kusvika muhafu-inch slices. Kushambidza uye kusvina mashizha, uye ugozadza mumvura inotonha. Pika kwemaminetsi maviri, achikurudzira nguva nenguva. Edzai mashizha mucolander.

1. Dzoserai mubhi kuhofu uye kupisa pamusoro-kati-yakakwirira. Apo pani inopisa, wedzera gorosi-inoputira mafuta, inoputika pani kuti iipfeke nemafuta. Wedzerai bhakoni yakatswa uye gadzira kusvikira mutsvuku uye mutsvuku, inenge imwe miniti.
2. Wedzera makollards, scallions, ¼ teaspoon yemunyu, kusvuta paprika, uye pepper. Sauté kwemaminitsi maviri.
3. Wedzera chickpeas nemvura. Itai kuti moto usvike pakati, huvhare uye ubike kusvikira mashizha ari nyoro asi zvishoma zvishoma, anenge maminitsi matatu.
4. Bvisa chivako; kana pane imwe mvura inoramba iripo, ita kuti moto udzoke shure kusvika pakati-yakakwirira uye kubika pamwe nekugunzva kusvikira mvura ichibuda.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Chikoro cheCanada chinonziwo "back bacon." Unogona kushandisa diced bhakoni, ham, kana pancetta panzvimbo yeCanada bacon.

Kuti uite iyi recipe yemidziyo, siya bhakoni uye uwedzere paprika inoputa 2 mashupuni.

Kubika uye Kushumira Mazano

Dzorera iri nechokupedzisira dhipinda muchikafu chekuzadza: shingairira pamusoro pemupunga wakabikwa, quinoa, mbira, zviyo zvakakangwa, teff, kana mapira.

Izvo zvose zvikamu zviduku-FODMAP unogona kuzvidya usina kukonzera zviratidzo.