Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 239
Letlalo - 11g
Carbs - 10g
Protheine - 26g
Kakaretso Nako ea metsotso e 95
Qetella metsotso e 20 , Cook 75 mets
Litšebeletso 6 (1 senoelo se seng le se seng)
Li-stroganoffs kaofela li na le ntho e le 'ngoe e tšoanang: bolila-tranelate gravy. Hona joale hore tranelate e sa lomosoang ea lactose e fumaneha limmarakeng tse ling, esita le batho ba lokelang ho qoba lactose e le karolo ea lijo tse tlaase tsa FODMAP ba ka thabela lijo tsena tsa khale, tsa stovetop.
Ho e boloka e le tlaase FODMAP, etsa bonnete ba hore u sebelisa li-mushroom tse entsoeng ka makoti, tse fokotsehileng ho FODMAP ho feta tse hloekileng, ebe u khetha moro oa sesebe o fokotsehileng o sa nang le eiee kapa konofolo. Progresso e fokotsehile-moro oa moro oa sodium o lumellana le sekoloto.
Lijo
- Lipofu tse 6 li aroloa ka phofo ea sorghum
- ½ teaspoon letsoai
- ½ teaspoon pepere e ncha e mongobo
- ½ teaspoon e omisitsoe makhasi a thyme
- 1 ½ boneless pounds, lesela le se nang letlalo, le tšeloa ka lik'hilograma tse 3/4-inch
- 2 tablespoons garlic-kenya oli ea mohloaare , aroloa
- 1 pepere e khubelu ea tšepe e khubelu
- ¼ le limilione tse likete tsa fennel bulb
- Li-ounces tse 4 li tšetsoe li-mushroom tse lekiloeng ka makotikoting (lihlahisoa tse tsoang ho li-7-ounce li ka)
- Sauce e kopanetsoeng e 1 ea Worcestershire
- Likotlolo tse peli li fokotsoe ke sodium ea moro
- ½ ea senoelo sa lactose ntle le tranelate e bolila
- 1 teaspoon mosetareta oa Dijon
Litokisetso
- Lijong tse sa tebang, hlohlelletsa hammoho phofo ea sorghum, letsoai, pepere le thyme. Tloha khoho e sliced ka har'a motsoako oa phofo.
- Ka skillet e khōlō e nang le sekwahelo se koahetsoeng ka thata, sopho e entsoeng ka mocheso oa oli ho feta mocheso o mofuthu ho fihlela monko o monate. Tšireletso ea 1/4 senoelo sa pepere e khubelu bakeng sa ho hloekisa le ho tlosa ba bang kaofela ka fennel ka metsotso e mehlano. Fetisetsa meroho e tlokotsitsoeng sekotlolo se seholo.
- Etsa tefo ea bobeli ea oli ka bohareng ba skillet mme u kope skillet ho e aba. Kenya likhoho ho skillet; ho boloka phofo e eketsehileng ho sejana sa ho cheka. Brown khoho mahlakoreng ka bobeli, metsotso e ka bang 15. Hlalosa tlase ea skillet le spatula ha u ntse u fetola kana, e le hore u se ke ua lahleheloa ke mokokotlo.
- Khutlisetsa pelepele e tsositsoeng le fennel ho pan. Eketsa li-mushroom, sauce ea Worcestershire le moro oa kana. Koahela skillet, u e tlise ho e emisa, ebe u fetola mocheso ho omella ka bonolo metsotso e 45. Eketsa motsoako o eketsehileng oa phofo 'me u mamele ho fihlela gravy e teteaneng, metsotso e 2-3. Tlosa mocheso, u tsose ka tranelate e bolila le mosetareta, 'me u sebeletse ka potlako holim'a raese, u khabisoe ka pepere e khubelu e tšetsoeng.
Liphetoho le Litšebeletso
Haeba u sa khone ho fumana tranelate e bolila ea lactose, nahana ka ho sebelisa li-cream tse tloaelehileng tse mafura, haeba u nahana hore u ka khona ho sebelisa lactose e nyenyane, 'me u khomarela tšepe e le' ngoe feela, e tla ba le 1 / 2 tablespoons ea tranelate e bolila ho eona mme mohlomong o ka tlaase ho 1 gram ea lactose.
E le ho etsa hore mokhoa ona o se na gluten, sebelisa maru a mahala a gluten ea sefate sa Worcestershire.
Litlhahiso tsa ho pheha le ho sebeletsa
Sephiri sa ho fepa khoho se boloka ho pheha ha sesepa ha se emisoa, eseng se pheha.
Fetola mocheso ha ho hlokahala nakong ea mohope ka mong oa ho pheha ho thibela ho pheha, e leng e tla tšoenya khoho.
Haeba tekanyetso ea hau ea lichelete e lumella, reka khōhō ea hau e le mekhoa ea likhoho kapa li-cutlets, ho boloka mohato nakong ea ho lokisetsa kemiso ena.
Haeba u tla lokisetsa raese e sootho hore u tsamaee le lijo tsena, li qale ha u se u le mothating oa ho qala ho ja meroho.
Haeba raese e qeta ho pheha metsotso e seng mekae pele stroganoff e se e loketse, feela e tima mocheso, tlohela pitsa e koahetsoeng, 'me u phunye raese pele u sebeletsa.