Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 143
Amafutha - 5g
I- Carbs - 22g
Amaprotheni - 4g
Ingqikithi Isikhathi esingama-90
Prep 30 min , Pheka iminithi engama-60
Izinkonzo 6
Imifino i-Collard yi-low calorie ephansi kodwa isondlo-esinyene, kodwa kaningi izikhathi, ikakhulukazi ekuphekeni kwesitayela saseNingizimu, imifino iphekwe ngebhethoni noma amanye amafutha asosawoti, aphezulu. Le recipe ithatha induduzo yaseningizimu futhi iyidonsa phansi ngokusebenzisa i-paprika neyezizinyosi ezivuthayo ukuze zivuthwe imifino. Izindwangu zokudla ezikhuphuka phezulu ziqiniswa ngokusebenzisa ubisi olunamafutha aphansi esikhundleni sobisi obuningi besendabuko, futhi kuphela ukusebenzisa isipuni esisodwa sebhotela.
Imifino ye-Collard iyinxenye ekhethekile yale recipe yokulwa nomdlavuza. Ziyingxenye yemifino eyaziwa ngokuthi imifino ye-cruciferous (abanye emndenini bahlanganisa i-broccoli ne-cauliflower, amahlumela aseBrussels, i-kale, bok choy, i-turnips kanye ne-radishes), equkethe iqembu le-sulfur enezinto ezibizwa ngokuthi i- glucosinolate , unike lezi zitshalo impepho yazo eyingqayizivele futhi ukunambitheka kancane okubabayo.
Ngesikhathi sokulungiselela ukudla, ukuhlafuna nokugaya, ama-glucosinolate aphulwa phansi ukuze enze ama-biolically active (indoles, nitriles, thiocyanates, kanye nesothiocyanates) ezicwaninga ngenxa yezenzo zabo ezingase zibe yi-antiticancer.
Izithako
- 1 isipuni samafutha omnqumo
- 1 anyanisi ophuzi ophakathi, osikiwe
- 2 ugarlic ophakathi, obomvu
- Imifino eyi-1 ye-collard, iziqu zisusiwe futhi zishiya ziqoshiwe zibe yizicucu zesisu
- 1 ithisipuni ikhanda i-paprika
- 1 ithisipuni yokukhukhumeza izinkukhu (usawoti ongeziwe)
- 1ΒΌ amathisipuni usawoti, ahlukaniswe
- 4 izinkomishi amanzi noma imifino ephansi sodium noma inkukhu umhluzi
- 2/3 indebe yonke ufulawa
- 1/3 inkomishi yesikhumba esiphuzi
- 2 amathisipuni akhanyisa ushukela omuncu
- 1 ithisipuni i-baking powder
- 1 isipuni ibhotela, uthathe izingcezu ezincane
- 1/2 inkomishi yobisi obuncane
Ukulungiselela
1. Geza amafutha omnqumo epanini elikhulu phezu komlilo ophezulu. Engeza u-anyanisi, futhi ugibele imizuzu engu-5 uze uguqule futhi uqale usundu. Engeza ugarlikhi bese ushaya ngomunye umzuzu.
2. Engeza ama-collards, ama-paprika, izinkukhu zokupheka kanye ne-1 ithisipuni usawoti bese uhamba imizuzu emibili. Phela kancane kancane emanzini / umhluzi.
3.Hlanganisa ingxube ye-collard, evuliwe, imizuzu engu-15, ivuselela ngezikhathi ezithile.
4.Nxa ama-collards efana, lungisa ama-dumplings we-cornmeal: Hlanganisa ufulawa, uketshezi, ushukela obomvu, i-powder yokubhaka kanye nedashi kasawoti.
5. Faka i-bhotela ngeminwe yakho. Hlanganisa ubisi bese uhlangana nekhasi lezinkuni uze uhlangane. Vumela inhlama imele imizuzu emihlanu.
6.Hlanganisa izipuni ezisikiwe ezenziwe ngamabhola. Kungase kudingeke ukuthi unamathe izandla zakho ukuze ugcine inhlama ekukhonzeni.
7.Scatter ama-dumplings phezulu kwemifino. Ukupheka, embozwe futhi engaphazanyiswa, phezu kokushisa okuphansi kuze kube khona amadokodo agwetshiwe futhi aphekwe, cishe imizuzu engama-20.
8.Zama ukunambitha ngosawoti kanye nepelepele, ladle zibe izitsha bese ukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ama-Collards awawuthandayo? Zama inhlanganisela yase-Brussels ehlumela i-kale futhi eyincinci endaweni ye-collards ngokuhlukahluka kwemifino e-cruciferous. Le duo izohlinzeka nge-Vitamin A ne-Vitamin C.
Awunayo izinkukhu zokupheka? Hlanganisa ithisipuni yesine ngayinye ye-sage, i-thyme, i-rosemary, ne-pepper emnyama bese usebenzisa indawo yokukhukhumeza izinkukhu ukuze uthole ukunambitheka okunjalo kanye nephrofayili yokudla.
Amathiphu wokupheka nokukhonza
Phakamisa lokhu kuhlanganiswa kwe-collard ukuxuba ngama-ounces angu-4 wezinkukhu eziphekwe noma ubhontshisi okuphekwe ukwandisa amaprotheni.