Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 242
Amafutha - 14g
I- Carbs - 17g
Amaprotheni - 17g
Isamba Isikhathi 25 iminithi
Lungisa amaminithi ama-5 , Pheka iminithi engu-20
Izinkonzo 1
Amaqanda kuyindlela enhle yokuqala usuku. Banikeza amaprotheni aphezulu futhi amavithamini abalulekile namaminerali. Inkinga ngezikhathi zokudla zamaqanda ejwayele ukuthi zivame ukuhambisana nezinhlobo ezinamafutha, inyama egcwele i-sodium efana nesoseji noma ubhekeni, amazambane othosiwe, nesinkwa esimhlophe. Lolu hlobo lwe-fat-fat, ephansi-fiber inhlanganisela lungakusiza uzizwe uvila futhi ulungele ukubuyela embhedeni! Akuyona indlela enenhliziyo enhle yokuqala usuku.
Amaqanda abhaka nge-kale and utamatisi inikeza indlela elula yokuthola amaqanda akho asekuseni okwamanje ayiphunga futhi agcwalise, kodwa ngeke akubeke phansi. Awuzuzi nje kuphela izinzuzo zamaqanda , kodwa futhi uthola ukuqaqa imifino yakho ngosuku.
Ingxenye yephethini yokudla eyokunciphisa ukucindezela kwegazi lakho kuhlanganisa ama-three to six servings yemifino ngosuku. Izithelo nemifino ehlukahlukene inikeza amaminerali afana ne- potassium , i-magnesium, ne-calcium, kanye ne-fibre ukuze usize ukunciphisa ukucindezelwa kwegazi. Isidlo sasekuseni sikunikeza amathani okudla okunomsoco kanye nemifino emibili egcwele imifino!
Izithako
- 1 ithisipuni yamafutha omnqumo
- 2 clove garlic, nengulube
- 2 izinkomishi kare, lisikiwe
- Amaqanda amabili amakhulu
- 1/4 indebe cherry utamatisi
Ukulungiselela
- Ihovishini yokushisa ku-375F. Sula isitsha sokupheka okushisa ukushisa noma i-skillet ngamafutha.
- Esikhathini esincane se-skillet esingenalutho, amafutha omnqumo wokushisa phezu komlilo ophakathi. Engeza i-garlic kanye ne-kale bese upheka, kuze kube yilapho i-kale ishaywa nje, imizuzu engu-1 ukuya kwemibili. Faka isikhala esidlweni esilungisiwe sokupheka.
- Gwema kancane amaqanda phezulu kwe-kale. Fafaza utamatisi ngokulinganayo ezungeze isidlo. Bhaka amaminithi angu-12 kuya kwangu-15, noma kuze kube sekubekwe abamhlophe futhi izikhupha ziphekwe ngendlela oyithandayo. Susa kusuka kuhhavini.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ukwenza lokhu kudla kube ne-cholesterol enobungane, shiya enye yezikhupha bese wengeza amaqanda engeziwe.
Ungangezela noma yikuphi imifino onayo uma ususa i-kale, njengama-mushroom, anyanisi noma i-pepper.
Ungakwazi ukufaka utamatisi we-Beefsteak noma i-Roma osikiwe uma ungenayo utamatisi we-cherry.
Amathiphu wokupheka nokukhonza
Khonza nge-pepper esanda kuphuka futhi udla isinkwa esiluhlaza.
Buka amaqanda ngokucophelela futhi uqale ukuwahlola emva kwemizuzu engaba ngu-10 ukuze uqinisekise ukuthi uthanda kanjani. Uma uthanda i-yolk ye-runny, zidonsa ngokushesha nje lapho abamhlophe behlelwa khona. Uma uthanda izikhupha eziqinile, ushiye isikhathi eside.
Qaphela ukuthi ungayinqobe i-kale ngaphambi kokuyibeka kuhhavini. Ufuna ukuthi ivele ifakwe kodwa iqiniswe.
Lesi sidlo senza nesitsha esikhulu se-brunch esixukwini. Ungakwazi kabili noma kathathu iresiphi bese ukwenza konke esikhwameni esikhulu se-ovenproof for amaqanda aphekwe kahle, aphethwe kahle asulungile konke ngesikhathi esisodwa.
Ukugubha ukudla, sebenzisa amaqanda abhakawa ngenye inhlama yonke yokusanhlamvu kanye nohlangothi lwezithelo. Kuqinisekile ukuthi uhlale ugcwele njalo ekuseni!