Mocheso oa Amerika oa Khap Suey o chesitsoeng ka tlaase ho FODMAP

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 345

Letlalo - 10g

Carbs - 46g

Protheine - 19g

Kakaretso ea metsotso e 60
Qetella metsotso e 10 , Cook metsotso e 50
Litšebeletso tse 8 (linoelo tse 1 1/2 ka 'ngoe)

Li-cookers tsa maine li re Amerika ke tsona lijo tse tloaelehileng tsa setso, empa e simolohile. Mohlomong e hlile e bōpiloe ka Sefora-Sefora, kaha sejana sena se boetse se ratoa haholo karolong e ka Leboea ea New York haufi le moeling oa Canada, moo e eang ka "goulash."

Phetolelo ena e khothatsa joaloka pele. E le ho fokotsa li-FODMAP ka mongobo, re ne re sebelisa garlic ho kenya meroho ea oli le ea scallion ho e-na le konofolo e tloaelehileng le eiee. Hape re ne re sebelisa mahlaseli a tlaase-FODMAP macaroni ho e-na le macaroni e tloaelehileng-bona malebela a ho pheha le a sebeletsang ka tlase ho reka keletso ho seo.

Lijo

• 1 lik'hilograma tse sekete tsa khomo
• 2 tablespoons garlic-kenya oli ea mohloaare
• Li-scallions tse 6, karolo e tala feela, e tšesaane
• 1 sepelele se setala sa tšepe, sa peō, sa khethoa
• 1-28-ounce e ka hlahisa litamati, e sa koaloa
• 1 14.5-ounce e ka hlahisa tamati, e sa thijoe
• Tablespoons tse 2 tsa tamati
• Masiana a 2 a supang Worcestershire
• 1 teaspoon letsoai
• 1 tablespoon e omisitsoeng basil
• 1 isipuni e omisitsoeng oregano
• 1/2 teaspoon pepere e khubelu ea pepere (khetho)
• 1 tablespoon tsoekere
• Li-ounces tse 12 tse sa koaloe tlase-FODMAP macaroni

Litokisetso

1. Ka sekotlolo se seholo, se boima kapa sekoti, tlosa nama ea likhomo tse 8 ho ea ho 10 ka mocheso o mofuthu, o o pshatla likotoana tse nyenyane le spatula, ho fihlela o soeufalitsoe. Hlakola mafura a mangata ha ho hlokahala.
2. Kenya oli, li-scallion meroho le pepere; sauté ho fihlela meroho e le bonolo, metsotso e ka bang 10.
3. Kenya tomate, peista ea langa le le lej, sauce ea Worcestershire, letsoai, basil, oregano, lipere tse khubelu tsa pepere le tsoekere. Koahela pitsa mme u tlise moriri ho pheha ka mocheso o phahameng; fokotsa mocheso le ho omisa ka metsotso e ka bang 30.

1. Pheha u ntše macaroni ho ea ka litlhahiso tsa moetsi. Nakoana pele u sebeletsa, hlohlelletsa masiko le macaroni e phehiloeng hammoho. Arola likotlolo tsa ho sebeletsa le holimo ka chisi ea grmes Parmesan, haeba o lakatsa.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Mobu oa Turkey o ka sebelisoa ho e-na le khomo ea nama ea phepo e tlase ea mafura a recipe ena.

Litlhahiso tsa ho pheha le ho sebeletsa

Le hoja lijo tse fokolang haholo tsa FODMAP li sa hlokahale hore li be le gluten, li-pastas tse se nang gluten hangata li fokotsehile FODMAP hobane li entsoe ntle le koro. Li-pastas tseo re li ratang ka tlase-FODMAP li kopane le poone le quinoa , kapa raese, poone le quinoa. Bala metsoako e haufi ho tiisa hore mefuta e meng e phahameng ea FODMAP e kang lierekisi kapa linaoa ha lia etsoa.

Mesea ea nama e ka etsoa pele ho nako, 'me o tsosolosa pele o eketsa macaroni e phehiloeng.

Tlhaloso ea tatso ea mongobo e rua molemo ka ho sebelisa lihlahisoa tsa tomate tse entsoeng ka mollo o chesitsoeng mollo haeba u ka li fumana.

Moea ona o nang le mefuta e mengata o ka sebelisoa le kapa ntle le nama ka litsela tse fapa-fapaneng, mofuteng leha e le ofe oo ka tloaelo o neng o tla o hloka mongobo oa spaghetti oa jarred.