Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 362
Amafutha - 9g
I- Carbs - 52g
Amaprotheni - 19g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-15 , Pheka iminithi engu-15
Izinkonzo 4 (1 1/4 indebe ngayinye)
I-Shrimp iyi-calorie ephansi, umthombo ophansi we-protein ohambisana kahle ne-pasta, i-polenta, noma i-grits. Le recipe ithatha isitayela se-Mediterranean noma i-salazo yesi-Mediterranean esivame ukubonwa esigabeni esilungisiwe sezitolo zokudla futhi sinezela imfucumfucu yokuthola amandla engeziwe okuhlala.
Ama-shrimp anezinga eliphakeme kakhulu le-cholesterol kodwa empeleni ayinamafutha agcwele (okungaphezu kuka-1 gram ngayinye yokukhonza, uma kuqhathaniswa nenkomo engaba nayo yonke indawo kusuka ku-5 kuya ku-20 amagremu ngokukhonza ngamunye). Utamatisi omisiwe osentshonalanga nesipinashi zombili zicebile kuma-antioxidants avela ku- vithamini C no-A, futhi iminqumo nemifino ye-feta yengeza amafutha anempilo nosawoti. Qeda isitsha ngezingoma ezikhanyayo zamanzi alamula omisiwe futhi uthi sayonara kumasaladi olungiselelwe ngaphambilini, ngoba ungenza ngcono kangcono ekhaya!
Izithako
- 8 ama-ounces orzo
- 1 inkomishi ingane isipinashi, oqoshiwe
- 1/4 indebe eqoshwe utamatisi omisiwe oshiswe ilanga egcwele amafutha
- Izipuni ezimbili zeminqumo (eluhlaza noma kalamata), oqoshiwe
- 1/4 indebe cubed noma crumbled feta ushizi
- 1 isipuni samafutha omnqumo
- Ama-ounces ayisishiyagalolunye ahlanjululwe kanye nama-shrimp
- 1 isipuni 1 ijusi lemon
- umnyama omnyama ukunambitha
Ukulungiselela
- Letha amanzi ebilweni. Engeza i-orzo bese upheka ngokulandela izinkomba zephakheji. Geza bese ugeza ngamanzi abandayo.
- Engeza isipinashi, utamatisi omiswe ilanga, ama-olive, kanye ne-feta ku-orzo ephekwe. Beka eceleni.
- Ukushisa amafutha omnqumo esikhwameni esikhulu phezu kokushisa okuphezulu bese ufaka izinhlanzi. Pheka cishe imizuzu engama-3 noma uze upheke futhi uphekwe.
- Engeza imbiza ephekwe kwisaladi le-orzo bese uphonsa ngejusi elimnandi. Engeza pepper omnyama ukunambitha.
Izithako Zokufakelwa Nokuhlukahluka
Ukuze wenze le mifino yokudla, shintsha ama-shrimp ama-1.5 izinkomishi eziphekwe kanye nengxenye yendebe yama-alimondi alayishiwe. Ama-chickpeas engeza amaprotheni nama-alimondi angeza amafutha enempilo.
Ukuze uthole i- antioxidant eyengeziwe , yengeze inkomishi yesiqingatha yezinhliziyo eziqoshiwe ze-artichoke (kusuka efriziwe noma ekheniwe) ku-orzo. Izinhliziyo ze-artichoke zifaniswa namajikijolo ngokwezinto zokulwa ne-antioxidant.
Ukuze ungene ekukhonzeni okusanhlamvu konke, sebenzisa lonke ukolweni noma i-orzo.
Amathiphu wokupheka nokukhonza
Zama ukuthenga izinhlanzi zasolwandle ezithathwe noma ezihlwanyelwe ngokusebenzisa imikhuba enobungozi. Ungakwazi ukusekela izinhlanzi zasolwandle olumnandi ngokufuna i-Marine Stewardship Council eco-label etafuleni nasezindaweni zokudlela, futhi / noma uma uthengisa ukudla kwakho okuselwandle, cela ukuthi ivelaphi nokuthi ngabe ifakwe noma ifakwe emasimini. Kuye ngohlobo lwezinhlanzi zasolwandle, ezinye zinobuciko obuhle kakhulu uma zithengwe futhi abanye bangase babe ne-eco-friendly lapho bethengwa zasendle.
Uma uthenga imfucumfucu efriziwe, wabeka eceleni inani oyidingayo ukuze uthole iresiphi bese uncibilika esitsheni ecijiwe esiqandisini ngosuku ngaphambi kokusetshenziswa, noma ubeke imfucumfucu emgqeni bese ugijima amanzi abandayo phezu kwezinhlanzi emaminithini amahlanu kuya kwayisithupha kuze kube yilapho ubhalwa khona.