Nutrition Highlights (pakushanda)
Maoriro - 80
Fati - 5g
Carbs - 9g
Maprotheni - 2g
Nguva Yese 330 min
Prep 30 min , Cook 300 min
Kushumira 6 (1/2 kapu imwe neimwe)
Kana iwe uine mukana wekuti uwane mapaundi mashomanana ekupedzisira tema tomato, unogona kuita batch yakanaka yepasi-FODMAP marinara sauce mucheki wako unononoka.
Muchidimbu ichi, iwe unodzidza kuvhara tomate. Kunyange zvazvo zvakanyanya kuonda, mbatatori matanda anoidza kusakanganiswa kune avo pachavo kana vasina kubviswa marinara sauce. Kuchengetedza kuchaita kuti hombodo idzi dzibviswe kubva pamatata, uye kuvandudza kugadzirwa kwemuputi wako zvakanyanya.
Zvimwe
- 2½ pounds mapira matsva
- 1 sviroti yakasvibirira, yakatswa
- 1 guru celery stalk, yakagurwa
- 2 tablespoons garlic-inokonzera maorivhi
- 1 teaspoon munyu
- 2 tablespoons tomato paste
- ¼ - ½ teaspoon yakapwanyika tsvuku tsvuku tsvuku (kusarudza)
- 1 mupuni weItaly muchero
Kugadzirira
- Muhari huru, shandisai makirogiramu matanhatu emvura kusvika pakuputika pamusoro pekupisa kukuru. Uchishandisa hombe yakakura, slip maatata akawanda mumvura inotonha. Mushure memasekondi makumi matanhatu, vauye navo kunotakura bheya kuti uzonakisa, uye chengetedza zvese zvemasamati mashoma panguva imwe.
- Kana paine hutano hwakakwana kuti ushande, shandisa banga rekumborera kana kuti minwe yako kuti udimbure hombodo kubva pamatato. Uzvigadzire muzvidimbu zvakakura uye shandisa minwe yako kuti ubudise mbeu dzakawanda. Usanetseka kana iwe usingakwanisi kuwana zvose.
- Isai tomato mu 3-quart slow cooker. Wedzera karoti, celery, mafuta, munyu, tomate paste, pepper flakes, uye kuItaly seasoning. Dhavhara mubiki anononoka, uye gadzira kumusoro kweawa imwe. Zivhura, kuderedza kupisa kusvika pasi, uye kubika, zvichikuvadza dzimwe nguva kusvikira karoti iine nyoro uye mutozi wakaderera kusvika kuhupamhi hunoda, anenge maawa mashanu. Kubika nguva nemichero zvichasiyana zvichienderana nezvakasiyana-siyana zvemasamende zvakashandiswa, pasinei nokuti wakazvidyara, uye mucheki wako anononoka. Kana mubiki wako anononoka asingakwanisi kuchengetedza zvakaderera zvakadzama zvakaringana nechokuvhara, edza kuvhara chifukidzo chikavhurika ne spoon yehuni.
- Ita kuti mutozi usvike pakushambidzika kwakachengeteka, ugoitengesa kana uchida. Edza tsvimbo blender mumudziyo unononoka kubika kana kuishambidza mumaketeni muhari ye blender.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Chengetedza bhakisi yegoriki-inokonzera mafuta mufriji kuti nokukurumidza uye nyore nyore kuwedzera marlicri kunakirwa kune mapepa; MaFODMAP haafaniri kupinda mumafuta, saka mafuta anogona kushandiswa pakugadziriswa kwechikafu cheFODMAP.
Kuti uite zvishoma kuti zvive nyore, kushisa 1 clove yegoriki yakakanyiwa yakakanyiwa nemaspuni maviri pamwe 1 teaspoon yemafuta emuorivhi mudiki peillet kana chipupu pamusoro pepakati huru kusvikira garlic inotanga kuchena. Ramba kariki kana kuichengetera kune rimwe shanduro.
Tora mashupuni 2 akaomeswa oregano, ½ teaspoon yakapwanyika rosemary, uye ½ teaspoon yakasimudza mashizha ako emiti yekuita kweItaly.
Kubika uye Kushumira Mazano
Kubvisa mbeu ndekuda. Kunyange tisina hanya nembeu shomanana mu tomato yedu muto, gel rinopoteredza mbeu yakazara nemvura; kuvabvisa kunobatsira muto unopisa pasi nokukurumidza.
Mucheka marinara unosunungura zvakanaka, saka unogona kufara pamusoro pezvokudya zvakawanda. Uye, inowedzera nyore nyore kune 4-quart slow cooker.
Izvozvo zvinonzi "paste" tomato zvakakosha pakuita sauce, sezvavari nani kupfuura mamwe marudzi, uye ine chibereko chakakwirira. Muchengesi wako wekurimisa wekumba ndiyo inzvimbo yakanakisisa yekutenga idzi.
Kana iwe usingafungi bits yemamatoo ekutanidza uye mbeu mumupu wako, kana kana iwe une-high-speed blender iyo inogona kuvhuvhuta, unogona kutsika blanching, peeling, uye mbeu yekukura. Unseeded tomato inogona kutora maawa akawanda kuti iwedzere kudikanwa kwaunoda nokuti kune zvakawanda zvehutu mujeri zvakapoteredza mbeu.