Nzombe, Brown Rice, uye Mushroom Soup Recipe

Nutrition Highlights (pakushanda)

Maoriro - 240

Fati - 6g

Carbs - 15g

Protein - 29g

Nguva Yese 130 min
Gadzirira 10 min , Cook 120 min
Kushumira 6 (1 ¼ makapu mumwe nomumwe)

Ichi chishuwo chinokonzera chiyeuchidzo chemuviri webhari uye yebhari, sezvinoita bhuru shomanana bhisi jisi rine maitiro akafanana uye anocheka mavara kubhari. Nguva iyo yakarongedzerwa ino kemichesi inovimbisa kuti chimwe chinhu chinoshandiswa chakanyatsogadzirwa uye chinonyoroka apo muto wacho waitwa!

Bhatani bhowa mhando dzakakwirira muFODMAPs, asi nerufaro, makedheni omusango haasi. Sezvo vachizorora mumvura inosungirirwa panguva yekuchengetedza, mannitol muhowa inodonha uye inodzwa paunodhawa mushwa.

Zvimwe

• 1 tablespoon mafuta omuorivhi
• 1 tsvina gorovhe, yakagurwa muzvidimbu zvakakura
• 1/2 mukombe yakanyatsochekwa celery
• 1/2 pound karoti, akachekwa
• 1 3/4 pounds beef chuck
• 1-quart yakaderedzwa-sodium, pasi-FODMAP kana mukaka kana nyama yemombe (pasina anyanisi kana garlic)
• 1 teaspoon fresh thyme
• 1/4 teaspoon inopisa paprika
• 1/2 teaspoon itsva yakasviba pasi pevhu
• 2 tablespoons tomato paste
• 1/3 mukombe usina kuvharwa shoma tsvina rizere
• 4 ounces yakakonzerwa mumakedheni akadimwa mushwa (chibereko chinobva kune-7-ounce chinogona)

Kugadzirira

1. Mune 4-quart stockpot kana chiDutch pane yepakati moto, kupisa mafuta uye garlic pamwe chete kusvikira garlic inotanga kuonda. Bvisa garlic uye urasire. Wedzerai celery uye makaroti uye simudzira-fry ivo kusvikira vashoma. Uchishandisa gorosi rakapetwa, bvisa miriwo kudivha.
2. Wedzerai chidimbu chose chemuviri muhari uye musvibise kwemaminitsi mashanu kune rumwe rutivi. Bvisa nyama kune bhodhi yekucheka. Dururira muto muhari yezvokudya uye gadzira pasi pasi ne spatula kuti uite. Funga mumashizha emuchero, paprika, pepper, uye tomato paste. Cheka nyama mu 3/4-inch cubes udzorere iyo mubhodhoro, pamwe nemashizha chero ose akaumbwa.

1. Dhavhara mubhodhi uye gadzira pachiedza chakanaka kwemaminitsi makumi mana. Wedzerai risi tsvuku uye rambai muchiita semaminitsi makumi maviri. Wedzerai mushroom uye mabiko akachengetwa pamwe chete nemajisi avo. Simmer 30 mamwe maminetsi, ipapo shumira.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Half teaspoon yakasvibiswa thyme inogona kushandiswa pamashizha matsva matsva.

Kubika uye Kushumira Mazano

Nguruve chuck nyama yakakosha nokuda kwezvokudya uye zvimedu; kana iwe usingakwanisi kutenga yakanaka yakawanda chuck steak yekamukira iyi, tenga chuck yakadyiwa uye bvunza bhisiki kuti uidye mumabhandi maviri akaoma iwe. Pre-cut "nyama yakabikwa" inogona kushandiswa zvakare, kuchengetedza danho, asi iwe hauzozivi kuti kudyiwa kweiyo nyama yaunenge uchitenga uye inogona kunge isingave yakasviba uye inonyorera se chuck.