Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 256
Amafutha - 14g
I-Carbs - 30g
Amaprotheni - 9g
Ingqikithi Isikhathi esingama-35
Prep 15 min , Pheka iminithi engu-20
Izinkonzo 2
Ukuhamba ngokungenasici kanye kanye ngesonto kunganciphisa ingozi yesifo senhliziyo kanye nokushaya isisu-izifundo ezithile ezifinyelela ezingamaphesenti angu-21 zinciphisa ingozi! Lokhu kungenxa yokuthi inyama encane isho indawo engaphezulu yezinkukhu, ubhontshisi, amantongomane, kanye nezinhlamvu ezigcwele , zonke iziqu zokudla okunempilo enempilo.
Lesi isitsha se-buddha esingenalutho yisibonelo sesidlo ozosijabulela ngaso sonke isikhathi. Kulula kakhulu ukuhlanganisa futhi unama-gram angu-17 we-fibre (okungamaphesenti angaba ngu-70 uma udubula okungenani amagremu angu-25 ngosuku) no-19 amagremu wamaprotheni, ungakhulumi ngamavithamini namaminerali amaningi. I-dash yamafutha omnqumo ngenkathi ukupheka kanye nokugqoka kungasiza ngokumuncipha komsoco, ikakhulukazi amavithamini ase-A, D, E, no-K.
Izithako
- 1/2 indebe yokupheka ephekwe
- 1/4 indebe elimnandi okommbila
- 1/4 inkomishi i-squid butternut, i-cubed
- 1 isipuni isilimu juice
- 1 ithisipuni i-lime zest
- 1/2 isipuni samafutha omnqumo
- 1 isipuni cilantro, oqoshiwe
- 1 ithisipuni i-chili powder
- 1/4 ithisipuni usawoti
- 1/4 isipuni umhlabathi omnyama
- 2 wezipuni walnuts, oqoshiwe futhi toasted
- 6 amahlumela aseBrussels aphakathi, ahlanjululwe kancane
- 1 inkomishi kale, eqoshiwe kahle
- Isipuni esingu-1 ilamula lemon
- 1 isipuni se-dijon yesipuni
- 1 ithisipuni yamafutha omnqumo
- 1/4 ithisipuni usawoti
- 1/4 indebe yamafutha omnyama, inxenye
Ukulungiselela
1. Preheat oven kuya 350F.
2. Faka uphawu lokubhaka ngephepha lesikhumba.
3. Esigodini esincane, hlanganisa ama-chickpeas, corn, kanye ne-squartpe squash. Hlanganisa nejusi lika-lime, i-zest, amafutha omnqumo, i-cilantro, i-chili powder, usawoti kanye ne-pepper.
4. Dlulisa ebhodini elibhekiwe ngebhayisikili bese ugosa kuhhavini imizuzu engu-15-20, uze uhlasele i-squash ye-butternut ngemfoloko.
5. Dweba ishidi lokubhaka elihlukile bese uhlela ama-walnuts aqoshiwe kuso.
Ukuwagcoba kuhhavini imizuzu engu-3-5, ugcine iso elide ukuqinisekisa ukuthi alishisi. Kufanele abe negolide kancane uma ususa. Zibeke eceleni ukuze zipholile.
6. Lungisa isaladi ngenkathi ubhontshisi kanye nemigodi bepheka. Hlanganisa amahlumela aseBrussels ukuze abanike ukuthungwa okunjenge-slaw. Hamba kanye ne-kale, ujusi kalamula, isinaphi, nosawoti. Gcina ifriji uze ulungele ukudla ukuze ama-flavour ashade.
Uma usuphethe zonke izingxenye zakho, hlanganisa i-Buddha bowl. Hlela isaladi yaseBrussels nase-Kale, ubhontshisi obomisiwe nemifino, neminqumo futhi ujabulele.
Izithako Zokufakelwa Nokuhlukahluka
Le dish is pretty ehlukahlukene. Ungashintsha ama-chickpeas enye ibhontshisi oyintandokazi, njenge-cannellini noma ubhontshisi omnyama. Amazambane ama-sweet make a sub sub for the squash butternut, enikeza i-antioxidant efanayo, i- beta-carotene , enyameni yayo eluhlaza okwesibhakabhaka.
Amathiphu wokupheka nokukhonza
Le recipe ayifuni uhlobo oluthile lwe-kale-ungasebenzisa noma yikuphi okuhlukahlukene okutholakalayo futhi ngeke luphule ibhange.
Uma ungathanda ukunquma ukusekela ukunambitheka, wazi ukuthi i-curly kale ine-flavour ye-peppery engaphezulu, kuyilapho i-dinosaur i-kale iseceleni elimnandi. Isi-Russian kale inezici zombili zombili.
Uma kuziwa kubhontshisi nommbila, unganqikazi ukusebenzisa ukheniwe ukuze ulondoloze ngesikhathi. Baye banomsoco kakhulu ukuthi banikezwe ukuhlwithwa okukhulu.
Vele uqiniseke ukuthi ugeza ngaphambi kokusetshenziswa, ukuqeda i-sodium engaphezulu.
Uzophela nokudla okuningi esitsheni sakho ... kodwa futhi nezithako eziningi ezisele ongayisebenzisi. Uzokwenzenjani ngawo wonke amaqebelengwane angaphezu kwe-butternut, ama-chickpeas, ne-kale? Ungakwazi ukuzama ezinye izindlela zokupheka noma upheke ibhakede elikhulu usebenzisa konke onakho futhi ujabulele ukuhlukahluka kokuqala kuwo wonke amasonto. Thumela iminqumo bese ungeza i-can ye-tuna ngelinye ilanga, isibonelo. (Nakuba, ama-chickpeas kanye nommbila ngokwabo benza isiphuzo esiphumelelayo , esiphuthumayo , esinezintambo , ngakho-ke ungase uphelelwe yizo ngokushesha kunalokho ucabanga.)