Enwere m mmasị dị mfe, na-atọ ụtọ, otu pan na-akwado otu izu. Nri obi nri na-adị ọcha? Oh, ee.
Ngwakọta a na-eri anụ ọkụkọ jupụtara na ihe ọkụkụ Mediterranean. Olivia Kalamata, oregano, lemon, na tomato n'ime ihe oriri na-acha ọcha ọcha na-eweta ihe oriri dị ụtọ dị otú ahụ maka ihe ndị dị mfe.
Otu n'ime ihe kacha amasị m na-arụ ọrụ n'oge na-adịbeghị anya bụ Melissa's Dried Tomatoes. Abịara m otu akpa n'akpa ụlọ m na-ere ahịa, ha dị ugbu a na-edozi ihe. Aghaghachiri na mmiri esi mmiri wee kpoo ya, tomato na-amịpụta ekpomeekpo tomato Rom - nke dị ukwuu ma dị ụtọ karịa na-agbakwunye Rom n'onwe ha. M hụrụ ha n'anya na efere a maka nnukwu ekpome ọkụ ahụ na-enweghị mmanụ nke na-esonyere tomato.
Ọkụ na-esi n'ọkụ na-eme ka ọkụkọ na-eme ka okpukpu abụọ dịkwuo okpukpu. Ihe si na ya pụta bụ ihe ọkụkọ na-adọrọ mmasị, nnukwu ihe oriri nke oliv na tomato, na nri dị ụtọ.
Ihe Ị Ga-achọ
- 1 lb chicken breast tender
- 1/4 cup glichen-free cornstarch
- 2 tbsp grapeseed mmanụ
- 1/2 iko mmanya ọcha
- 1 shallot, minced
- 1 pint udara tomato, halved
- 1/2 iko mmanya na-enweghị gluten-free
- 1 tbsp lemon ihe ọṅụṅụ
- 1/2 iko tomato a mịrị amị, na-eji mmiri esi mmiri na chopped
- 1/4 cup chopped
- olive kalamata
- 1 tsp dried oregano
Otu esi eme ya
- Debe onyinye anụ ọkụkọ na nnukwu efere. Tinye ọkastarch na-enweghị gluten na-agbaba na uwe.
- Mkpụrụ ọka chara chara na nnukwu skillet n'elu ọkara-nnukwu okpomọkụ. Ghichapụ ọka mask nke ọ bụla n'ime anụ ọkụkọ ọ bụla, tinyezie na skillet na otu akwa. Esi nri nkeji ise, wee tụgharịa wee gbakwunye maka nkeji ise ọzọ ruo mgbe ị ga-esi esi ya. Wepu anụ ọkụ si na skillet ma mee ndokwa na akwa akwa na akwa efere kpuchie akwa akwa. Wepụ ya.
- Tinye tomato a mịrị amị na obere efere. Wunye mmiri na-esi na mmiri na-ekpuchi. Ghọtara maka minit 2-3 ruo mgbe ị gụchara. Sichaa, kpochaa tomato a mịrị amị. Wepụ ya.
- Tinye mmanya ọcha n'olu nwayọ na skillet iji belata pan. Mee nwayọọ nwayọọ. Tinye obere shallot ma mee ka ọ dị ihe dị ka nkeji abụọ.
- Gbakwunye tomato tomato cherry, chicken broth, na lemon ihe ọṅụṅụ na skillet. Oge na-atọ ụtọ na nnu na ose. Esi nri maka minit 2-3.
- Gbakwunye ọkụ azụ anụ ọkụ azụ na pan tinyere tomato, oliv, na oregno akpọnwụ. Mee nwayọọ ma sie nri maka ihe dị ka nkeji 5, ruo mgbe mmiri na-agba ọkụ na ọkụkọ na-esi na ya.
- Wepu pan si okpomọkụ. Na-eje ozi n'elu lentil, gluten-free pasta, steamed osikapa agba aja aja, quinoa ... ma ọ bụ nanị ụtọ site na ya onwe ya!
Ncheta: Gbalịa hụ na arụ ọrụ gị, arịa, pans na ngwaọrụ enweghị nke gluten. Na - agụkarị aha ngwaahịa - ọ bụghị ụdị niile e kere eke. Ndị na-emepụta ihe nwere ike ịgbanwe usoro nke ngwaahịa na-enweghị ọkwa. Mgbe obi abụọ adịghị, ịzụtala ma ọ bụ jiri ngwaahịa rụọ ọrụ tupu ị kpọtụrụ onye na-emepụta maka nkwenye na ngwaahịa ahụ enweghị nri gluten.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 409 |
| Ọnụba abụba | 23 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 8 g |
| Cholesterol | 95 mg |
| Sodium | 246 mg |
| Carbohydrates | 12 g |
| Fri nri | 1 g |
| Protein | 31 g |