I-Cumin-Lime ekhishwe i-Chickpeas Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Ama-calories - 175

Amafutha - 8g

I-Carbs - 21g

Amaprotheni - 7g

Isikhathi esiphelele 45 iminithi
Lungisa amaminithi amahlanu , Pheka iminithi engu-40
Izinkonzo 3 (1/4 indebe ngayinye)

I-chickpeas ine-balance ephelele yamaprotheni ne- high-fiber carbohydrate ukugcina amazinga kashukela ezinzile, okusiza futhi ukugcina ukuvuvukala endaweni. Lokhu kudla okulukhuni, okunamnandi okuhlala kungaphansi kwe-sodium ngokusebenzisa izinongo eziletha ukunambitheka okune-antioxidant , ngakho-ke usawoti ongencane uyadingeka. Ngaphezu kwalokho, i-crunch iyanelisa kakhulu!

Izithako

• I-1, 15-ounce ingakwazi ukudlala
• 3 amathisipuni amafutha omnqumo
• 1 ithisipuni i-lime juice
• 2 amathisipuni cumin powder
• 1/2 ithisipuni i-garlic powder
• 1/2 isipuni i-paprika
• 1/4 ithisipuni usawoti

Ukulungiselela

1. I-oven ngaphambi kokushisa ku-400 F.
2. Hlanza uphinde ukhiphe izinkukhu bese uvala ithawula lephepha ukuze ususe konke umswakama. Ungaphindi lesi sinyathelo noma ama-chickpeas akho angatholi njengento eqinile.
3. Gcoba ama-chickpeas nama-1.5 wezipuni zamafutha omnqumo bese ubeka endaweni yokubhaka.
4. Bhaka ama-degree angu-400 imizuzu engu-25. Susa kuhhavini bese uvumela ukupholisa ngokuphelele ebhodini lokubhaka.
5. Vula i-oven kuze kube ngu-350 F.
6. Hlanganisa ndawonye ama-1.5 wezipuni amafutha, i-lime juice, i-cumin, i-garlic, i-paprika, nosawoti kuze kube yilapho ibumba unamathisele.

1. Hlanganisa ama-chickpeas ahlile bese usebenzisa izandla zakho ukuqinisekisa ukuthi zonke izinkukhu ziboshwe.
2. Spread chickpeas ngokufanayo emgqonyeni wesibhakabhaka esifana ne-coil bese ubhaka ku-350 F imizuzu engu-15, ubheke kuzo zonke imizuzu emihlanu ukuze uqiniseke ukuthi awushisi.
3. Vumela ama-chickpeas ukupholisa ngokuphelele ngaphambi kokudla. Uma ama-chickpeas eseqedile, kufanele azizwe elula futhi abe okhuni kodwa engashiswa. Zigcine ezitsheni ezingenalutho ekhishini lokushisa kuze kube yizinsuku ezimbili. Noma kunjalo, badliwa kakhulu ngokushesha.

Ukuhlukahluka Kwesithako kanye Nokusekela

Gwema umkhiqizo wokugcina nge-lime zest ukwengeza ukunambitheka okungaphezulu kakhudlwana, kanye ne-tad bit more fiber.

Zama i-sesame yamafutha omisiwe esikhundleni samafutha omnqumo ukuze ushintshe ukunambitheka. Ukushintshwa ngeke kuthinte kakhulu iphrofayili yokudla, njengoba amafutha amaningi anenani elilinganayo lamakhalori namafutha ngayinye. Amafutha kaSesame namafutha omnqumo kokubili aqukethe amafutha omzimba anamafutha amaningi, angasiza ekunciphiseni ukuvuvukala.

Uma ufushane ngesikhathi, shintsha isiliva powder nosawoti for the izinongo. Ukubalwa kwe-sodium kuzoba ngaphezulu kule nkinga.

Ukufuna ukudla okuphuzizayo? Faka esikhundleni i-cumin nge-1 isipuni esisikiwe i-parmesan ushizi, enezela ama-gramu angu-2 amaprotheni, kanye ne-calcium, ngama-khalori angu-20 kuphela.

Amathiphu wokupheka nokukhonza

Kungcono ukuthi uvale ama-chickpeas, abathole ama-crispier.

Futhi, qiniseka ukupholisa ama-chickpeas ngokuphelele phakathi kwemijikelezo yokugaya ukuze kuqinisekiswe ukuthi bathola i-crispy esikhundleni se-mushy.

Hlukanisa kwi-servings ngayinye kanye nesitolo kuzikhwama ze-zip-top for a snack elula anti-inflammatory on-the-go noma emsebenzini.