Nutrition Highlights (pakushanda)
Calories - 220
Fati - 16g
Carbs - 4g
Maprotheni - 14g
Nguva Yese 20 min
Prep 5 min , Cook 15 min
Kushumira 2 (2 mazai ega ega)
Izvi zvinotapira mazai mazai chaiwo; vanonwisa sekanaka sezvavanotarisa. Nokuda kwemafuro-FODMAP yechingwa, shumirai nemazamu, mbiriso yemasvid, kana magits, pamwe nerutivi rweakusiki-isina yogurt uye blueberries. Shumirai mazai patafura mumakanda emakanda avo vakabikwa mukati.
Zvimwe
- 1 - supuni bhotela
- ¼ mukombe yakasvibiswa yakatsvuka kabichi
- 5 cherry tate, halved
- 6 bhasiki matsva
- 4 mazai makuru
- ¼ teaspoon mutsva wepasi pevhu
- 1 tablespoon itsva yakagadzirwa Parmesan cheese
Kugadzirira
- Preheat oven kusvika 400F.
- Gurai bhotela muzvikwata zviviri. Ivaise muchoto kusvikira bhotela yakanyunguduka uye yakasvibiswa, asi haina kusvibiswa, 4 kusvika kumaminitsi mashanu.
- Ngwarira kubvisa mapegi emvura kusvika kune moto-uchapupu hwepamusoro. Fukidza kabichi, tomato, uye basil mukati mavo, uye kupwanya mazai maviri muga rega yega. Dzokera kuchoto uye kubika mazai kune imwe yero yaunoda yekupa, anenge maminitsi gumi.
- Fukidza nepasi pasi pasi pepisi yakasviba neParmesan cheese uye ushande nokukurumidza.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Zviduku zveimwe miviri yakaderera-yeFODMAP inogona kuiswa panzvimbo yekate kana tomato-shredded karoti, mashoma emadhishi, nyemba dzetani, kana bhero tsvuku, semuenzaniso-asi usapedza-kuzviita. Miti inosunungura mhepo kana ichibika uye yakawandisa inogona kuita mazai mvura.
Cheddar kana gruyere cheese inogona kushandiswa panzvimbo yeParmesan.
Half teaspoon yebasil yakaomeswa inogona kushandiswa kwebasil itsva.
Kubika uye Kushumira Mazano
Kana mavara ako akadzika uye akareba maduku, evhare pa 350F kwemaminitsi 17 kusvika ku18 kana kusvika kusvika pakunoda kwekupa. Nokuda kwekacheche (1/2 mukombe simba) majee emakumbo, kubika kamwe chete yei mumakumbo mana emakanda.