ʻO ka Low-FODMAPʻO Kelelani me nā Feta a me nā Olive

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 209

Kaona - 10g

Kāpena - 6g

Paena - 24g

Ka Honua Wā 40 min
Prep 20 min , Cook 20 min
Nā lawelawe 6 (3/4 kapu i kēlā me kēia)

ʻO kēia meaʻai maʻalahi, maʻalahi ka mea kūpono no ka hebedoma pule inā e mālamaʻoe i ka meaʻaila me ka paʻipaʻi a me ka pākeke. ʻO ka mea haʻahaʻaʻo FODMAP ka huaʻai a me ka hōʻailona paha e like me ka'ōwili polea i hana muaʻia, aiʻole ka palaoa e like me ka wikiwiki'ālaʻi laiki, quinoa , millet, buckwheat, a pasta paha. Hana maikaʻi kēia meaʻai me kekahi iʻa keʻokeʻo momona.

Nā meaʻai

• 1 punetēpu puna-oliveʻailaʻaila, me 1 1/2 teaspoons, māheleʻia
• 1/2 mau pepaʻulaʻulaʻulaʻula nui,ʻokiʻoki
• Hiki i ka ounce ke hoʻopiha i nā'ōmato, kahiʻole
• 2 teaspoons dried oregano
• ʻO ka palaoa 1/2 teaspoon ka paprika
• 1/4 teaspoon ka paʻakai
• 1/4 teaspoon ka honua pepaʻeleʻele
• 1/2 teaspoon ka'ōmole pepa ula
• 1/3 kapu wai
• 1/2 ago i hoʻopiliʻia i nāʻala a ka mea'alaʻula
• 1 1/2 paona paona,'ōpala a me ka'ūpena
• 8 Kalamata olives, kuʻi,'ākī liʻiliʻi
• 3/4 ke kīʻaha pī
• 2 punetēpuni kahi'ūla pāʻani

Hoʻomākaukau

1. I loko o kahi ākea nui ma luna o ka mea maʻamau-kiʻekiʻe wela, mahana 1 1/2 teaspoons o kaʻailaʻaila. E hoʻomoʻi i ka pepa a ka pelekani a hiki i kaʻoluʻolu, e pili ana i 3 mau minuke.
2. E hoʻomoʻi i nā'ōmato, oregano, paprika, ka paʻakai, ka pepa, nā paʻu pepaʻulaʻula, ka wai, a me 2/3 o nā maʻi maʻi. ʻO Simmer a hiki i ka wā i hoʻopihaʻia ka wai a nui kaʻaila, e like me 10 mau minuke.
3. E hoʻoulu i ka'ō'ō a me nāʻoliva. E hoʻolālā i nā manawa a hiki i ka moaʻana o ke kolo i loko, 4 a 5 mau minuke. Ke hoʻomoʻa maikaʻiʻia, e loli ke kohu i nā meaʻoi aku aʻoi aku ka'ōkuhi ma mua o ka translucent.

1. E kāpīpī i ka paʻakai ma luna o ka pā me ka hoʻouluʻole i loko o ka pā a hoʻonanee ia e hoʻoheheʻe i hoʻokahi minute. Wehe i ka pan mai ka wela a hoʻokuʻu i ke koena o 1 pailapaila o kaʻailaʻaila maʻemaʻe ma ka pan.
2. Kāʻanoa me ka pāʻakai paʻi a me nā kīʻaha scallion i koe; lawelawe i ka raiki, polenta, aiʻole kahi hua o kāu koho.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Hiki ke hoʻohanaʻia i nā mea kanu paʻakai ma kēiaʻano meaʻai. E kau i ka pahu maloʻo i loko o kahi pola o ka wai kahe wela a hoʻopauʻia, aiʻole ka nui o ka'ōwili, ma mua o ka hoʻonuiʻana. Eia naʻe,ʻaʻole i hoʻomauʻia ka'ōkō liʻiliʻi,ʻaʻole i loko o ka paʻakai i kōpaʻa a me ka sodium phosphates. Ua heluʻia nā meaʻai i kēia papa hana no ka'ōpala iʻole i mālamaʻia me kēia mau mea additive, hiki ke hoʻonui i 400mg o ka sodium no kēlā me kēia lawelawe!

Hiki ke hoʻohanaʻia nā māla hou i kahi o ka lola. E hoʻohana i 1 1/4 mau kīmomi i kālaiʻia me ka hoʻonui i kahi 1/3 kapu wai.

Hiki paha iāʻoe ke hoʻohana i nāʻaukā leek maʻemaʻe ma mua aʻe o nā pale a me ka hoʻemiʻana i ke kālā i ka 1/3 kapu aʻaʻole e waiho i kekahi no ka hoʻolimaʻana.

No kaʻaiʻoi aʻe, e hoʻopili i kekahi mau hua'ū i ka manawa e hoʻohui aiʻoe i kaʻae. E ho'āʻo i 1 zucchini maʻamau ko 1 1/2 kīʻaha pīnīʻeleʻele (iʻokiʻia i nā'āpana 1-ini). Loaʻa nā meaʻelua ma FODMAP.

Nā lawelawe a me lawelawe lawelawe

ʻO nā polenta roll pāʻaniʻia kahi mea nui e kū i ka lima ma kāu hale lole no ka mea he maʻalahi ka lawelaweʻana i meaʻai e like me kēia.

E kńkau i ka pepa i nń wńwae 1 / 4- ai ole 1/2-iniha ka lahilahi, ka pulupulu a me ka paila i nāʻaoʻaoʻelua me kaʻaila, a me ka pīkeke, e hoʻololi i ka manawa a he mau mea'ōmaʻomaʻo nāʻaoʻaoʻelua.

Hiki i nā lālā laiki wikiwiki ke hana i ke kākoʻo wikiwiki i kēia'ōpena. Eia kekahi, e hanaʻoe i kahi 'āiki' 'kokeʻokoʻa: e kuke i kahi nui o nā laiki laulā maʻamau, a hoʻokuʻu i kahi'āpana palaoa-hoʻokahi i nā peke pūnaewele. No ka lawelawe, e wehe i kaʻeke, e uhaʻi i nā'āpana, e kāpīpī i ka wai, ka uhi, a me ka umauma wela a hiki i ka wela.