Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 320
Amafutha - 13g
I- Carbs - 16g
Amaprotheni - 38g
Isamba Isikhathi 25 iminithi
Lungisa amaminithi ama-5 , Pheka iminithi engu-20
Izinkonzo 2 (1 tilapia ngayinye)
Ukudla amaprotheni afana nezinhlanzi kuyindlela enhle yokusiza ukwehlisa i-cholesterol yakho. Uma ungasetshenziselwa ukupheka ukudla okunolwandle, kungase kusabe kancane ekuqaleni. I-Tilapia yindawo enhle ukuqala. Kuyinto inhlanzi emhlophe kakhulu, enesineke emhlophe ehamba kahle kakhulu futhi engekho "inhlanzi".
Le tilapia e-almond ekhishwe yi-almond elula kakhulu, iresiphi ephilile kakhulu ephelele yamasonto onke. Vele ugqoke inhlanzi nge "ukugaya" kwe-alimondi bese ubhaka. Bese uyibhanqa ngemifino egobile futhi ukhonze okusanhlamvu okuphelele, bese kudla isidlo sakusihlwa!
Izithako
- 1/4 indebe yama-alimondi aluhlaza
- 1/4 indebe yonke kakolweni isinkwa isinkwa
- I-1/4 isipuni lesipuni esisha
- 1/4 ithisipuni i-garlic powder
- 1 lemon
- 2 (ama-6-ounce) amafayela we-tilapia
- I-parsley eqoshiwe, ngokukhonza (okukhethwa kukho)
Ukulungiselela
- Ihovishini yokushisa ku-375F. Tshayela i-baking sheet ngesikhumba noma umbhede wokubhaka we-silicone.
- Ku-processor yokudla, hlanganisa ama-alimondi, i-panko, i-pepper ne-garlic powder.
- Cindezela lemon phezu kwezinhlanzi zezinhlanzi futhi ugqoke izinhlangothi zombili nge-almond. Faka endaweni yokupheka okulungiselelwe.
- Bhaka imizuzu engu-10 kuya kwezingu-15 (kuye ngokuthi ubukhulu bezinhlanzi) bese ufaka ngaphansi kwe-broiler imizuzu engu-3-5 ukuze uhlume.
- Susa kusuka kuhhavini bese ujabulela.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma ungenayo i-tilapia, ezinye izinhlanzi ezimhlophe ezimhlophe, njenge-cod, zizosebenza.
Le recipe izophinde isebenze kahle nama-pecans noma ama-walnuts. Amantongomane amaningi anikezela izinzuzo zezempilo.
Amathiphu wokupheka nokukhonza
Awukwazi ukuthola imvuthuluka yesikolweni esiphelele? Yenza ngokwakho ngokugcoba ucezu lwesinkwa sonke sikakolweni kuze kufike ku-crispy, bese uyagaya endaweni yokudla noma i-blender ukuze wenze imvuthu.
Buka inhlanzi ngokucophelela ngaphansi kwe-broiler ukuze ingashisi.
Khonza i-tilapia ngehlangothini lamabhontshisi aluhlaza noma ezinye imifino ezithambile ukuze uthole ukudla okusheshayo nokulula.