Nutrition Highlights (pakushanda)
Calories - 197
Fati - 4g
Carbs - 40g
Protein - 3g
Nguva Yese 45 min
Prep 15 min , Cook 30 min
Kushumira 4 (1 kapu imwe neimwe)
Iyi miriwo inonaka-inotapira uye ine michero haisi kungove yakasvibira, asi inogona kuwedzerwa kuma saladi kana kuti inenge yakabikwa zvakaderera-FODMAP zviyo zvakadai se quinoa, mupunga, kana kuti zvikwekwe zveghakheheat kuti zvibatanidze. Matanho anowedzera tambo ndeyekupisa kukuru uye kunyorera mune imwechete yepamusoro kuti ubvumira kusangana kukuru nekapu inopisa.
Zvimwe
- 3 masvikiroti, mashizha (anenge maawa 8)
- 3 mashizha parsnips, akafukidzwa (anenge maawa 8)
- 1 yakasvibirira mbatata, yakashambidzwa, ganda pa (inenge ma8 ounces)
- 1 tablespoon garlic-inokonzera maorivhi
- ¾ teaspoon yakasimwa thyme mashizha
- 1/8 teaspoon munyu
- 1/8 teaspoon itsva yakasviba pasi pepire
- 2 tablespoons 100% yakachena maple syrup
- 7 maspuniki balsamic vhiniga
Kugadzirira
- Preheat oven kusvika 425F. Tsvina 2 mahombekiti makuru ekubika kubika nekubika bhiza kana jasi nemafuta.
- Cheka mishonga imwe neimwe mu 1 ½ x ½ inch zvidimbu zvidimbu. Kuchera miriwo muzvidimbu zvakasiyana-siyana zvinovimbisa kuti vachabika kamwe chete.
- Isa miriwo mumirwi iri pakati pepaki rimwe nerimwe. Dzadzai negorosi-inoputirwa mafuta uye musimire kuti mupfeke. Fukidza ne thyme, munyu, uye pepper uye uwezve zvakare. Paridza miriwo mune imwechete yepamusoro pakubika mabhizi. Isa mukati meovheni uye yakagochwa kusvikira miriwo yakadzika yegoridhe pasi pasi, maminetsi makumi maviri nemashanu.
- Kunyange zvazvo miriwo iri kunya, sanganisira maple syrup uye balsamic vhiniga mune imwe mbiya.
- Bvisa pani kubva pavheni uye ugova maplevhini musanganisi uswa hwakafanana pamiriwo, wozobvisa zvidimbu kuti upfe. Dzorera zvidimbu zvezvirimwa kuitira kuti rutivi rusina-ruvara ruve nechepasi pasi pani.
- Dzosera pani kuhvini uye gadzira kusvikira musanganiswa uri kubvongodza uye kunyanya kuderedzwa, maminitsi mashanu. Ita miriwo yemiriwo kuti ipfeke nemusanganiswa wetirasi. Bvisa chero zvidimbu zvinowanikwa pangozi yekupisa uye dzorera zororo pachoto kuti ugochera kusvikira kusanganiswa kwaoma, 3 kusvika 4 maminitsi mamwe.
- Bvisa miriwo kubva pani apo uchiri kutonhora, sezvo vanogona kunamatira pane imwe nguva iyo inotonhora. Shumira ushamwari kana kutonhora.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iyi nzira ine mabasa akasiyana-siyana ekugadzira pasi-FODMAP mishonga inonakidza zvikuru-edza nayo nemavhatata machena, fennel, kabichi , kana bell pepper.
Dzorera mishonga yako inofarira ye thyme.
Rosemary, oregano kana dill ndeimwe mikana.
Kubika uye Kushumira Mazano
Kunyorera miriwo kuti iwedzere ruvara rwavo vasati vawedzere kune imwe yezvokudya, kubva pane soro kusvika kune ndiro yezviyo.