Nutrition Highlights (pakushanda)
Maoriro - 134
Fati - 12g
Carbs - 6g
Maprotheni - 2g
Nguva Yese 30 min
Prep 20 min , Cook 10 min
Kushumira 8 (2 1/2 T mumwe nomumwe)
Ichi chinyorwa-FODMAP chinyorwa chechidimbu chakakurumbira, chinonzi muhammara, chinogadzirwa nemagadzirirwo ega-yakakanyiwa mafuta kuti ibudise zvinonzi garlic flavor apo ichichengetedza FODMAPs zvishoma. Izvo zvakanyanyisa kuvhara zvakanaka zvakakosha nevanokanganisa kana minda yeFODMAP; inonakidza zvinoshamisa sezvo sandwich inopararira, yakasvibirira mu omelets, kana kukandwa ne pasta. Ichokwadi, hapasi nzvimbo dzakawanda dzakawanda apo kunhuvira kwayo hakubhenekeri.
Zvimwe
- 2 ounces walnut halves
- 3 mashizha makuru matsva egarisi, akacheka kuita zvidimbu zvidimbu
- 1/4 kapu uye 1 teaspoon maorivhi
- 1 huru yemvura, yakabikwa tsvuku tsvuku (anenge maawa mashanu)
- ½ mukombe zvakapetwa scallion greens
- 1 teaspoon pasi cumin
- ½ teaspoon inopisa paprika
- ½ teaspoon yakapwanyika tsvuku tsvuku tsvuku
- ¼ teaspoon munyu
- 2 tablespoons balsamic vhiniga
- ½ teaspoon shuga
- ¼ mukombe yakanyatsogadzirwa pasi-FODMAP chingwa crumbs
Kugadzirira
- Preheat oven to 350F. Itai walnuts pane bhaka. Gorosi kusvikira vasviba zvishoma, anenge maminitsi gumi, achifambisa kamwe kana kaviri. Bvisa kubva kunopisa uye gadzirisa.
- Kunyange zvazvo marimu ari kushambadzira, mudiki skillet pamwe chete garlic nemafuta pamapakati makuru ekupisa. Pheka kusvikira mafuta aputika. Deredza kupisa kuti uchengetedze zvinyoro zvinyoro uye gadzira garlic kusvikira unotanga kuchena, maminetsi mashanu kusvika ku7. Usapisa garlic.
- Bvisa kubva kupisa uye rega ugare kwemaminitsi mashanu. Bvisai zvimedu zvidimbu nekapu uye bvisa garazi. Panenge mapeji 4 egarlic inoshandiswa mafuta inoramba iripo.
- Mushandi wekudya kana kuti blender, shandisa bell pepper, mazhenje, kumini, kusvuta paprika, tsvuku tsvuku tsvuku, munyu, balsamic vhiniga, shuga, mbiriso yakasanganiswa, uye garlic inowedzera maorivhi. Puree 45 kusvika kumasekondi makumi matanhatu kuti aite panda yakaoma, kuisa mativi uye pasi pembiya kamwe kana kaviri.
- Wedzera breadcrumbs uye svetera mukati kana kuti kupisa kusvikira kuve kwakafanana ne pesto. Kana kusanganiswa kwakasununguka kana mvura, wedzera 1 kusvika ku 2 mashupuni ewedzerwa ezvokudya zvechikafu uye mapurisa. Kusanganiswa kunopisa paimire. Shumira pakarepo, kana kuchengetera mufiriji, zvakanyatsovharwa, kwemazuva mana.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Panzvimbo yekushandisa huni, marimu anogona kugadzirwa mbiriso mujeri rakakura pamusoro pepakati moto pane stovetop. Itirai nutswe 3 kusvika kumaminitsi mashanu, kusvikira vasati vanyoro.
Cherechedza zvakanyanya, semiti inopisa nyore nyore.
Dzorera kariki yakashongedzerwa mafuta inokonzerwa ne ¼ mukombe yakagadzirwa mafuta egaori.
Gadzirai nemakunniti akawedzerwa uye mafuta emuorivhi kana uchida.
Kuti uite iyo mutsara isina gluten-isina, shandisa gluten-isina, pasi-FODMAP chingwa crumbs.
Kubika uye Kushumira Mazano
Iwe unogona kushandisa nzira iyi mune kamukira yekuita marlic-inoshandiswa mafuta kunoshandiswa mune mamwe mapeji zvakare.
Goroti yakagadzirwa nemakemikari-inoshandiswa mafuta inofanira kushandiswa kana kuti yakavhengana mukati memazuva mana kuti isapinda mukana wekurwara kwezvokudya.
Kuita zvekutengeswa kunokonzerwa ne-gluten-free breadcrumbs kunogona kushandiswa kana isina eiii kana garlic. Kana, ita zvako. Ita 2 zvidimbu zvechingwa-FODMAP chisina-chena kana chingwa chishuhu (icho chiri pasi-FODMAP nekuda kwekuvirisa iyo inopinda) mu-1-inch pieces. Isa panzvimbo yekubika bheji nemiti. Gorosi kusvika dhita yegoridhe pazasi, 4 kusvika kumaminitsi mashanu. Dzorera zvigunwe uye zvigunwe kusvikira darama kune rimwe divi, 4 kusvika kumaminitsi mashanu zvakare. Icho chiri mufiriji kwemaminitsi mashanu uye inopisa mukugadzira zvokudya kana kuti blender kuita zviputi. Dururira uye uise parutivi. Hapana chidimbu chokuchenesa ndiro yakagadziriswa mukati mekuita breadcrumbs uye kuvhara.