Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 165
Amafutha - 5g
I-Carbs - 12g
Amaprotheni - 17g
Ingqikithi Isikhathi esingama-35
Prep 15 min , Pheka iminithi engu-20
Izinkonzo 4
Ukupheka ngesikhumba kuyindlela yokupheka yokudala yokudla okusezingeni eliphezulu-ongafuni ukwenza nokuhlanza isidlo ngesikhathi esifanayo namaphakethe amaphepha afanele futhi enhle?
Ukupheka ngesikhumba kuyindlela ephansi yokupheka, elula, futhi enokwethenjelwa lapho kutholakala khona i-steam ngokupheka, ngakho akudingeki ukwengeze amafutha engeziwe. Isici esincane se-fat senza lokhu kudla kungakhathazeki kulabo abathola ukuphuza umoya. Ukufakwa kwamaprotheni, ama-veggies, namakhambi kanye nokudla okuphelele kuzobe sekulungele emaminithini.
Izithako
- 2 izinkomishi sweet amazambane, julienned
- I-pound cod 1, ihlukaniswe zibe izingcezu ezine
- 1 ithisipuni omisiwe amaqabunga e-thyme
- 4 amathisipuni amafutha omnqumo
- 1 ithisipuni usawoti kosher
- 4 izingcezu of lemon fresh
Ukulungiselela
- Hlangisa i-oven ku-400F.
- Gcwalisa amashidi amane wephepha lesikhumba ngesigamu.
- Indawo ¼ yamazambane ngakolunye uhlangothi lwesikhumba futhi phezulu ngenxenye yesikhumba.
- Fafaza inhlanzi ngayinye nge-¼ isipuni se-thyme, 1 ithisipuni yamafutha omnqumo, i-¼ isipuni, usawoti kanye nocezu lwelamula.
- Gcwalisa iphepha lesikhumba phezu kwezinhlanzi nemifino, bese ugoqa bese ugaqa emaphethelweni ukudala iphakethe elivaliwe nelingu-crescent.
- Dlulisa amaphakethe ku-baking sheet bese ubhake imizuzu engu-20.
- Susa kuhhavini bese uvumela ukuphumula amaminithi angu-5 ngaphambi kokuvula.
Ukuhlukahluka Kwesithako kanye Nokusekela
Faka esikhundleni se-cod nezinye izinketho zokudla zasolwandle ezincane ezinjenge-tilapia, shrimp, noma flounder. Lezi zonke izinqumo eziphezulu zeprotheyini .
Esikhundleni samazambane amazambane, zama imikhakha encane yezinye izitho ezinomsoco ezinjenge-izaqathe, u-squash, noma i-zucchini. Zonke ezintathu zazo zinobuhlungu bokungena enhliziyweni.
Izithelo ze-Citrus ezinjenge-lemon zingabangela inkinga yokuphuza inhliziyo (yinto eyaziwa yi-heartburn trigger), kodwa inani elincane kule recipe lihlanganiswa yizinhlanzi namafutha omnqumo. Ukulinganisela ukudla okuphansi kwe-pH ukufeza i-pH engathathi hlangothi endle yokugcina empeleni kuyithiphu evamile ewusizo kulabo abanenhliziyo yokuphuza. Ngaphandle kwalokho, ungasebenzisa kuphela isikhangiso selamula.
Amathiphu wokupheka nokukhonza
Qinisekisa ukuthi zonke izikhumba zisusiwe ezinhlanzi; cela umnikazi wakho wenhlanzi ukwenza lokhu kuwe.
Uma ulungele ukukhonza, sebenzisa ama-shears ekhishi ukuze uthole amapakethe evulekile kalula.
Vumela u-steam ukuba aphunyuke, bese ukhonza ezindizeni ezinkulu.