Nutrition Highlights (pakushanda)
Calories - 465
Fati - 25g
Carbs - 34g
Puroteni - 27g
Nguva Yese 70 min
Prep 25 min , Cook 45 min
Kushumira 8 (1 ¼ makapu mumwe nomumwe)
Ichi chibereko chinoshuva chinoratidza kuti haufaniri kuenda kunze kweunofarira kudya pane zvakaderera-FODMAP kudya. Ichi chiri chinhu asi chinonaka; hazvisi kushaiwa chinhu.
Makedheni emakinheni ndiyo nyanzvi yekugadzirisa nyeredzi pano nokuti yakaderera muFODMAPs pane lentis iwe unobvira kubva pakutanga nokuti mamwe eFODMAP achange apfuura mumvura inoshandiswa uye anogona kuderedzwa.
Zvimwe
- 1 tablespoon garlic-inokonzera maorivhi
- ½ midzi mutsvuku bhero tsvuku, mbeu, diced
- 1 ½ pound yakawanda-yakaoma pasi nyuchi
- ½ mukombe zvakapetwa scallion greens
- 1 supuni 1 pamwe chete 2 mashupuni pasi ancho chile
- 2 ½ masupuniki pasi pasi cumin
- ½ teaspoon yakaoma oregano
- ¾ teaspoon munyu
- ¼ teaspoon mutsva wepasi pevhu
- 1 14.5--ununice inogona kutema tomato, isina kukwana
- 2 tablespoons tomato paste
- 7 ounces yakanatswa rinsed makedheni lentils (chibereko chinobva kune 15-ounce chinogona)
- ¼ mukombe mvura
- ½ mukombe waRoctose-isina muchero wakakisisa
- 6 maduku emvura yakasvibirira, yakatswa (zvinosarudzwa)
- 1 mukombe uri pakati pega gorosi
- ½ mukombe wakasvava maruva
- 3 tablespoons yakasanganiswa tapioca starch
- 2 tablespoons shuga
- 2 maspuniki kubika poda
- ¼ teaspoon munyu
- 1 mazai makuru
- ¾ mukombe une-lactose-isina mukaka wakawanda
- ¼ mukombe mafuta eano
- 1 mukombe shredded Ceddar cheese
Kugadzirira
- Preheat oven to 350F.
- Mune imwe yakadzama (12-inch) skillet, kupisa gorosi-kuisa mafuta pamusana mukuru wekupisa. Wedzera bhero tsvina uye songa kusvikira yakanyorova, maminitsi matatu. Tungamira pepper kune rumwe rutivi rwepani uye wobva wawedzera mombe. Fry nenyuchi, inogunun'una uye ichikuvadza kusvika yakasvibiswa uye isisati iri pini, inenge maminitsi mana. Gadzirai nyama ine tsvuku tsvuku uye fambisai mumakwenzi, pasi, chimi, oregano, munyu, uye pepper.
- Wedzera tomate nemashizha avo, tomate paste, lentils, uye mvura, uye fukidzai kusvikira utori husina kuputika. Itai kuti moto udzike uye simmer kwemaminetsi gumi nemashanu. Kana iwe usingave uri kubika cornbread mu skillet, nyatsotora chikamu kune mafuta 2 ½-quart baking dish.
- Kunyange zvazvo chikamu chiri kutinhira, muhomwe yakasvibirira inosanganisira cornmeal, furasi yemafuta, tapioca starch, shuga, poda kubika, uye munyu. Wedzeraii mazai, mukaka, uye mafuta kune izvo zvakaoma zvinoshandiswa uye musanganise kusvikira yakasviba. Shingaira mu cheddar cheese. Bhatter inofanira kuva yakaoma asi zvishoma nezvishoma uye inenge ichitsvaira. Kana yakanyanya kuwanda, wedzera mukaka wakawedzerwa 1-2 maspuniji panguva. Spoon dollops yekunyorera zvakasviba pamusoro pechiri uye ichipararira nechemberi kwepuyo kusvika kumiganhu, kusiya chikamu chiduku; iyo batter ichapararira sezvinobika.
- Bika kusvikira chibage chegorosi chiine tsvuku dzegoridhe uye chirwere chinodonha chichibuda chakanatswa kana chiiswa mukati, 18-25 maminetsi. Bvisa skillet kubva muvheni; usakanganwa, chibato chichapisa! Rega ndiro kuti inotonhorera kwemaminitsi mashanu, uye itai ku 8 wedges; kushumira nedharop ye-lactose-isina uromu wakakisi uye sliced radish.
Kusiyana nekugadziriswa
Ground turkey inogona kushandiswa pane nzvimbo yenyika.
Inokurumidza? Dzoka cornbread topping uye unakidzwe nechichi chako nemupunga, quinoa, chibage chegorosi, kana tortilla chips.
Kubika uye Kushumira Mazano
Iwe unoda huru 11 kusvika ku12-inch-evven-skillet skillet kutora iyi recipe kubva pa stovetop kuenda kuchoto.
Kana iwe usina imwe, chikamu chinogona kuitwa mu skillet uye chinoshandiswa kune 2 ½ kusvika ku 3 ½ nechegumi chekubika kubika kuitira kubika cornbread.
Mhando yezviyo inoshandiswa inosangana nekugadzirwa nekubika nguva yekubika. Icho chirevo chakanaka chekushandisa rudzi chaiwo rwezviyo izvo ruzivo ruchida. Semuenzaniso, iyi recipe inoshevedza midzi yegorosi. Kana iwe ukashandisa chigadziko chematombo, uye unotyisa, hukuru hukuru, unogona kutarisira kuti nguva refu yekubika ichadiwa.
Cherechedza kuti tapioca starch uye furapi ya tapioca zvinhu zvakafanana.