Nutrition Highlights (pakushanda)
Maoriro - 239
Fati - 11g
Carbs - 10g
Protein - 26g
Nguva Yese 95 min
Prep 20 min , Cook 75 min
Kushumira 6 (1 kapu imwe neimwe)
Zvose zvinonzi stroganoffs zvine chimwe chinhu chakafanana: sour-cream gravy. Iye zvino irokise-isina uromu yakakisi inowanikwa kune dzimwe misika, kunyange vanhu vanofanirwa kuchengeta lactose sechikamu chepasi-FODMAP yezvokudya vanogona kunakidzwa neiyo yekare, yekudya ye stovetop.
Kuti uzvichengetedze pasi FODMAP, iva nechokwadi chokuti unoshandisa mushroom makinheni, ayo ari pasi muFODMAPs kupfuura mavara matsva, uye sarudza yakagadziriswa sodiyamu yenhute isina mheii kana garlic. Progresso yakaderedzwa-sodium yen muto ndeye inoenderana nemutemo.
Zvimwe
- Mipuni 6 yakasanganiswa maruva
- ½ teaspoon munyu
- ½ teaspoon mutsva wepasi pevhu
- ½ teaspoon yakasimwa thyme mashizha
- 1 ½ pound boneless, skinless chicken nenyuchi, yakanamirwa mu 3/4-inch strips
- 2 tablespoons garlic-inokonzera maorivhi , akaparadzaniswa
- 1 mikoko tsvuku tsvuku tsvuku, yakadyarwa uye yakasarudzwa
- ¼ pound fennel bhuru, yakakurwa
- 4 ounces yakakonzerwa mumakedheni akadimwa mushwa (chibereko chinobva kune-7-ounce chinogona)
- 1 tablespoon Worcestershire sauce
- 2 makapu akatapudzwa sodium chicken muto
- ½ mukombe waRoctose-isina muto wakamu
- 1 teaspoon Dijon masitadhi
Kugadzirira
- Muchidya chisina kudzika, fambisa pamwe chete furawa yemafuta, munyu, pepper, uye thyme. Dredge iyo yakakanyiwa chicken muupfu musanganiswa.
- Muchikwata chikuru chine chifukidzo chakasimba-chakakodzera, kupisa 1 punipuni yemafuta pamusoro pepakati mukati kusvika kunhuhwirira. Reserve 1/4 mukombe wepepuru tsvuku yekugadzirisa uye kusunungura mamwe ose ne fennel kwemaminitsi mashanu. Tumira miriwo yakasvikwa kune imwe midziyo yepakati.
- Edzai mupuni wepasikisi wemafuta mukati mejiketi uye gadzirai skillet kuti mugovere. Wedzerai chicken kune skillet; kuchengetedza hupfu hwakatsetseka kubva kune dredging dish. Bhurai chicken kumativi maviri, anenge maminitsi gumi nemashanu. Ita pasi pasi pe skillet pamwe ne spatula apo iwe unoshandura huchi, saka iwe usarasikirwa nemarara.
- Dzorerai sautéed peppers uye fennel kune pani. Wedzerai mushwa, Worcestershire sauce, uye mukaka wehuku. Ivhara skillet, uuye nayo kunomira, uye shandura kupisa kuti udzimise zvinyoro kwemaminitsi 45. Wedzerai upfu hwakatsetseka musanganiswa uye simmer kusvikira girafu yakasimbiswa, 2-3 maminitsi. Bvisai kupisa, simbisai mukrimu musvini uye musadhi, uye mushumire pakarepo pamusoro pemupunga, wakarongedzwa nepepuru tsvuku yakasvibiswa.
Kusiyana nekugadziriswa
Kana iwe usingakwanisi kuwana lactose-isina uromu wakakisi, funga kushandisa nguva dzose, full-fat sour sour cream kana iwe uchifunga kuti unogona kutora lactose shomanana, uye unonamatira kune imwe chete kushumira kwekapepe, iyo inenge iine 1 1 / 2 tablespoons emuchero wakasviba mukati maro uye zvichida pasi pe 1 gramu ye lactose.
Kuti uite iyi mutsara isina gluten-kusununguka, shandisa marutini asina guten weWorcestershire sauce.
Kubika uye Kushumira Mazano
Chakavanzika chekutya chicken chiri kuchengeta iyi yekubika pakubika, kwete yemota.
Ruramisa kupisa sezvinodiwa panguva imwe neimwe yekubika kubivirira kudzika, izvo zvichabata chicken.
Kana bhajeti yako ichibvumira, tenga nkhuku yako sezvikoti zvekuku kana kuti cutlets, kuti uchengetedze danho panguva yekugadzirisa chikafu ichi.
Kana iwe uchange uri kugadzira rizi yakasvibira kuti uende nechikafu ichi, tanga iwe paunenge uchitanga kusunungura miriwo.
Kana mucheri apedza kubika maminetsi mashomanana vasati vasvika, shandurai kupisa, bvisa muhari, uye fukisa rizi risati rashumira.