Nutrition Highlights (pakushanda)
Maoriro - 300
Fati - 13g
Carbs - 29g
Protein - 19g
Nguva Yese 40 min
Prep 15 min , Cook 25 min
Kushumira 5 (2 makapu nerimwe)
Ichi chikafu chimwechete chinofanirwa kwevhiki vhiki nekuda kwekugadzirira kwayo nyore uye kuchenesa. Mishonga yakawanda yezvokutengeserana ine garlic uye anyezi, asi iyi recipe inodzokorora tambo yakasanganiswa kunze kweiyo FODMAP yakaoma.
Iwe unoda huru 11 kusvika ku12-inch skillet kana kuisa pani ne 2-inch pande, kana hofu yechina-quart kana chirongo chekudya. Chirongwa chekugadzirira mabhonasi: Muchidimbu ichi, iwe uchadzidzira kubvumira huku nemiriwo kugadzira caramelized, mabusty bits anonzi "fond" pane pasi peji skillet (inonzi pronounced fahn, muchiFrench). Ipapo iwe "uchapedza" pani, nekuwedzera mvura uye kuisa zvinyorwa pasi pepani, kuti uite muto unonaka.
Zvimwe
- ½ teaspoon zvishoma zvakasarudzwa fennel mbeu
- ¾ teaspoon inopisa paprika
- ¾ teaspoon yakaoma oregano
- ½ teaspoon yakapwanyika tsvuku tsvuku tsvuku
- 1 teaspoon munyu, yakaparadzaniswa
- ¼ teaspoon mutsva wepasi pevhu
- 1 tablespoon garlic-inokonzera maorivhi
- ½ huru tsvuku tsvuku tsvuku, yakagurwa mu 1/4-inch pieces
- ¾ pound pasi chicken
- 1/3 kapu yakagadzirwa mashizha eekisi
- 4 ½ makapu mvura
- 1 tablespoon tsvuku yewaini vhiniga
- ¾ kapu yemakwenzi makasheni (makiroi mana akaomeswa uremu)
- 12 ounces asina kuvharwa pasi-FODMAP ( gluten-free ) nyora pasta
- 8 makapu akave akachekwa kare akachekwa kare, stems akadzimwa
- 2 ounces itsva yakagadzirwa Parmesan cheese (2/3 mukombe)
Kugadzirira
- Muchidimbu chiduku, sanganidza mbeu dzakasanganiswa fennel, tsvina paprika, oregano, tsvuku tsvuku tsvuku, ½ teaspoon munyu, uye pepper.
- Mune imwe yakawanda-yakakura skillet pamusoro pepakati-yakakwirira, svetesa mafuta-gorosi. Wedzera bhero tsvuku tsvuku uye tsvina kusvikira tsvina isvibhenekera mumaruva, anenge maminitsi matatu.
- Isai pepper kune rumwe rutivi rwepani uye wobva wawedzera pasi chicken, uchiipararira pamusoro pepani. Siya nyama isina kugadzikana kuti iite tsvuku uye iisase iyo yakafanana nemusanganiswa wezvinonhuwira.
- Kana huku yakasvibiswa pasi, shandisa zvinonhuwira mukunamatira nekucheka nyama ne spatula. Ramba uchinge waisa nyama kusvikira isisiri pini, kwemazana manomwe kusvika kumaminitsi 9. Wedzera mashizha eekisi, sanganidzai pepper kubva kune rumwe rutivi, uye fukidzai kusvika pamapapiro emuchero (kufarira) fomu pasi, anenge maminetsi maviri.
- Ita mumvura, vhiniga, mushroom, uye ugare ½ teaspoon munyu. Uyai kune chemota, muchikanda pani pasi kusvika deglaze (kusunungurwa kuda).
- Wedzera pasta pamwe chete pani uye chengeta pasi kuti udimbure. Tanga nguva iyo pasta, maminiti mashomanana mashoma kudarika kukurudzirwa pane pepa.
- Ivhara pasi pasta zvachose nemashizha ekare, asi usavadzingira mukati. Ruramisa kupisa kuchengetedza mhepo yakasimba. Pheka, kupfugama zvinyoro pamusoro pekare 2 kana katatu kusvikira pasita yava pedyo (itavira-edza chidimbu). Izvi zvinotora maminetsi manomwe kusvika ku13 zvichienderana neropa re pasta. Iko kare inoshanda sechivako pa skillet, iyo inobata mhepo mune se pasta cooks.
- Nyorofetera mukati mekare. Kana mvura ichidyiwa musati wapera, itawo mamwe mvura ½ mukombe panguva uye ramba uchibika. Bvisa kubva kupisa uye shandura seasonings kuti uite. Pamusoro ne grated parmesan cheese, uye mushumire.
Kusiyana nekugadziriswa
Shandisa soseji pasina goriki kana anyezi panzvimbo yenhu, kana iwe uchikwanisa kuiwana.
Gurisa iyo muhutete hwakatotanga usati wawedzera ku skillet.
Shandisa hafu yekapu yakatsetseka yakatswa scallion mashizha panzvimbo yemashizha eekisi. Iva nechokwadi chekuti unamatira kumiti chete.
Shandisa magirasi emiti (stems abviswa), kana Swiss chard inobva panzvimbo yekare.
Kubika uye Kushumira Mazano
Canned mushroom haisi yakasikwa yakaenzana. Dzivisa maridhi ehurusi; haasi sechinhu chinonaka. Kuwanda kwehowa inodanwa mumutsara uyu, ¾ mukombe yakanyoroveswa, inobereka kubva kune-7-ounce inogona, iyo inogonawo kutsanangurwa se "4-ounce uremu hwakaoma" pamberi pepakiti.
Gluten-isina, pasi-FODMAP pasta inogona kubva kubva pakugadzirwa kuti ifukidzwe muminiti; Isai timer ye75 muzana yekubata nguva yose yakataurwa pamusoro pechipatara uye utange kuongororwa kwekupa maminitsi mushure mekunge.