Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 417
Amafutha - 17g
I- Carbs - 55g
Amaprotheni - 18g
Isamba Isikhathi 25 iminithi
Lungisa amaminithi ama-5 , Pheka iminithi engu-20
Izinkonzo 2
Phakamisa lesi sigaba sokududuza-ukudla okudliwayo emaminithini angu-20.
Sithanda isici sokudla-induduzo yalesi iresiphi, ngethenda, amazambane egolide kanye neqanda elithambile. I-Kale inikeza i-veggie ekhonzayo ukuqala usuku lwakho namaphakethe kuma- antioxidants , amavithamini, namaminerali kanye nomthamo we- fiber . Iqanda libopha isitsha sonke ndawonye, kokubili ukunambitheka-okuhlakaniphile nokudla kahle, njengoba sinezela amaprotheni . Futhi ibhonasi: Lesi sidlo sigcwele iziqholo ezicebile ze-antioxidant.
Izithako
- 1.5 wezipuni amafutha omnqumo, ehlukaniswe
- 1 enkulu Yukon Gold noma amazambane aphuzi, i-1/4 intshi idayisi (cishe izinkomishi eziyi-1/4)
- I-garlic ephakathi kwe-clove ephakathi, i-minced
- 1/4 isipuni cumin
- 1/4 ithisipuni usawoti
- 1/4 isipuni pepper omnyama
- 4 izinkomishi cishe oqoshiwe kale
- 1 isipuni semifino yemifino
- Amaqanda amabili amakhulu
- 1 i-tomate beefsteak ephakathi
- 1 omncane omnyama we-pepper sauce (ozikhethela)
Ukulungiselela
1. Esikhathini esiphezulu se-skillet phezu komlilo ophezulu, engeza isipuni 1 samafutha omnqumo nokushisa ngomzuzu owodwa.
2. Engeza u-anyanisi uphinde ususe kuze kube yilapho uhamba khona, cishe imizuzu emibili.
3. Hlanganisa amazambane bese ugijima kuze kube yilapho ubontshisi futhi ulula, cishe imizuzu engu-7, uvuselela njalo.
4. Yengeza i-garlic, i-cumin, usawoti kanye ne-pepper emnyama bese ugxilisa amazambane.
5. Faka i-kale ne-inkukhu umhluzi (noma amanzi) bese upheka uze wilted, cishe imizuzu emithathu, uhlanganise ingxube kahle.
6. Susa i-kale ne-mbatata ingxube kusuka ku-skillet.
7. Hlanganisa i-1/2 isipuni samafutha omnqumo bese upheka zombili amaqanda uze ufinyelele ku-doneness oyifunayo, u-2 amaminithi owodwa owodwa, bese u-1 iminithi ngakolunye uhlangothi ngokulula.
8. Hlukanisa ama-potato ama-hash emaflethini amabili. Beka iqanda phezulu bese ukhonza tincetu tamatato ohlangothini. Phezulu nge-pepper enomhlabathi omusha noma ushukela oshisayo, njenge-sriracha, uma ngabe ufisa.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma uthanda i-spice, engeza i-spoonful ye-salsa ku-kale. Uzothola ukunambitheka okungaphezulu, ungasho ukuthi kuyindlela enhle yokwengeza i-lycopene engaphezulu .
Uma ungenayo i-fresh kale handy, zama imifino ye-collard noma i-Swiss chard esikhundleni. Uzothola ukunambitheka okuhlukile nje, kepha kunomsoco owaningi. Futhi, uma i-kale ine-flavor enamandla kakhulu, zama ukufaka esikhundleni sesipinashi sesisu esilula kunalokho.
Ukuphuza amazambane ama-potato ophuzi kunezela umbala omuhle nomnandi wokunambitheka, kanye nomthamo we-beta-carotene.
Uma ufuna ukuqhubeka udlala nge-flavour, i-powder ye-chile, i-curry powder, nezinye izingxube ze-spice kuyinto ejabulisayo ku-kale. Ukuze uthole ukukhahlela kwezipayisi, shintsha i-powder ensizeni esikhundleni se-cumin.
Njengoba ungabona, le recipe ihle kakhulu futhi iphrofayili yokudla ngeke iguquke kakhulu nalezi swaps.
Amathiphu amabili wokugcina okwenza lokhu iresiphi abe eyakho: shintshela ku-tofu encane esikhundleni samaqanda ngenhlobo ye-vegan, noma engeza ama-peas noma ummbila wombala wombala.
Amathiphu wokupheka nokukhonza
Ama-pre-oqoshiwe ngaphambilini anciphisa isikhathi sakho esichitha ekhishini. Ukusebenzisa amazambane abusiwe okusele kuzophinde kunciphise isikhathi sakho sokupheka.
Uma wenza lokhu izivakashi, pre-upheke amazambane ngosuku olulandelayo bese umane kabusha ukushisa epanini nezinye izinkukhu ukunciphisa isikhathi sokupheka. Gcina izinsalela efrijini bese usebenzisa ukudla kwasemini ngosuku olulandelayo.