I-Cilantro & Scallion I-Turkey Meatballs Nge-Teriyaki

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 302

Amafutha - 17g

I- Carbs - 9g

Amaprotheni - 29g

Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-15 , Pheka iminithi engu-15
Izinkonzo 4 ( 4ballballs + 1 T umsizi ngamunye)

Inyama ebomvu, ebhekisela enkulwaneni, iwundlu, kanye nengulube, ixhunyaniswa nengozi yomdlavuza obala uma isetshenziselwa imali engaphezu kwama-ounces angu-18 ngesonto. Uma uthambekele ekudleni ukudla okuphezulu enyameni ebomvu, zama ukukhipha amanye amaprotheni afana nenkukhu noma i-turkey.

Ama-Meatballs, ikakhulukazi ama-meatballs eTurkey, iyimoto enhle yokuthola ama-veggies engeziwe kanye nama-flavour herby. Lapha, sengeza isanqante esinezicucu kanye ne-cilantro ne-scallion eqoshiwe. Sebenzisa kokubili izingxenye eziluhlaza nezimhlophe ze-scallion. Ngesikhathi ama-white amancane amhlophe enza ukunambitheka okunamandla, amaqabunga e-scallion aluhlaza empeleni ane-concentration enkulu ye- phytonutrients kunama-bulbs.

Esikhundleni sokusebenzisa i-teriyaki sauce esithengwa ngesitolo, zenzele ngokwakho ngesi-sauce esheshayo nesisekelo se-ginger-garlic esiphekwe ngoshukela omncane obomvu nesibhakabhaka ukuze sitshale. Khonza lokhu njenge-appetizer ephezulu yamaprotheni noma i-entree esemqoka nge-broccoli ethosiwe.

Izithako

• 2 ama-scallions aphakathi, aqoshiwe
• 1 isanqante esesiphakathi, igayiwe emigodini emihle yebhokisi i-grater (cishe i-1/2 indebe eqoshiwe eqoshiwe)
• 1/2 i-bunch cilantro ephakathi, eqoshiwe (cishe 1 indebe)
• 1 iqanda elikhulu
• 2 wezipuni amafutha sesame
• Izipuni ezimbili zinciphisa i-sodium soy sauce noma i-tamari
• 1/4 ithisipuni ithisha elimnyama elimnyama
• 1 ithrekhi yomhlabathi we-turkey
• Izipuni ezimbili zamafutha we-canola, we-pan-frying
• 3/4 amanzi amanzi
• Izipuni ezingu-3 zinciphisa i-sodium soy sauce noma i-tamari
• 1/2 ithisipuni iginja elisikiwe
• I-clove encane encane, i-mince noma igxiliwe
• 2 wezipuni ushukela brown
• 2 amathisipuni isitashi corn

Ukulungiselela

1. Ukwenza inyama yezilwane: esitsheni esikhulu, hlanganisa ndawonye ama-scallions, isanqante, i-cilantro, iqanda, i-sesame, i-soy sauce, i-pepper emnyama, ne-ground turkey nge-fork kuze kuhlanganiswe ngokulinganayo.
2. Beka ingxube esiqandisini imizuzu engama-30 kuya kwengu-60 ukuze ukhishwe futhi uqine (ungenza lokhu ngaphambi kwesikhathi futhi uvumele uhlale esiqandisini ubusuku).
3. Hlanganisa ingxube ye-meatball nge-isipuni esithungayo bese ugibela emabhola (inhloso ye-16).

1. Geza insimbi ensimbi noma i-skillet esindayo phezu kokushisa okuphezulu okuphakathi. Engeza u-1 isipuni samafutha we-canola bese uphonsa isigamu sama-meatballs. Pheka imizuzu engu-4 ngecala noma kuze kube nsundu yegolide emaphethelweni bese upheka ngaphakathi. Phinda ngamanye amafutha wezipuni nama-meatballs.
2. Ukwenza umsila we-teriyaki: epanini elingaphakathi, hlanganisa amanzi, i-soy sauce, i-ginger, i-garlic, ushukela, ne-cornstarch. Ukushisa phezu kokushisa okuphezulu okuphakathi, ukushayela njalo, kuze kube ngamathumba okuxuba bese uqina. Vala ukushisa bese uvuselela amanye amasekhondi angu-30.
3. Khonza ama-meatball nge-sauce teriyaki.

Ukuhlukahluka Kwesithako kanye Nokusekela

Le recipe isebenza kahle ngokukhukhuka kwenkukhu esikhundleni se-turkey.

Ungathandi i-cilantro? Ngaphansi kwe-basil yase-Thai noma entsha flat-leaf parsley.

Njengokudla okubabayo? Engeza ukushaywa okuncane kwe-sauce eshisayo yama-garlic kokubili nama-meatball kanye ne-teriyaki sauce.

Amathiphu wokupheka nokukhonza

Ukuphepha kokudla kubaluleke kakhulu lapho ulungiselela inyama.

Thenga ukushisa komzimba ukuze uqiniseke ukuthi ukudla kwakho kuphekwe ekushiseni okungaphakathi kwangaphakathi ukunciphisa ingozi yokugula kokudla. Izinkukhu, ukushisa kwangaphakathi okuphephile ngu 165F.