I-Cumin-Spiced Chicken Shredded, i-Barley, kanye ne-Vegetable Soup

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 279

Amafutha - 2g

I- Carbs - 44g

Amaphrotheni - 22g

Ingqikithi Isikhathi 70 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-60
Izinkonzo 5 (2 izinkomishi ngamunye)

Nasi isobho esinobuchopho-mnumzane esingaphansi kwama-khalori angu-300 ngokukhonza kepha sinenhliziyo egcwele kangangokuthi ngeke ukwazi ukuyiqonda. Ukudla okulinganiselayo, okulawulwa yizinxenye ezinjengalezi kubalulekile kulabo abathintekayo-izingxenye ezincane zivimbela ukucindezeleka kwesisu, okuvimbela ukuthi reflux. Ngaphezu kwalokho, uma uzama ukunciphisa isisindo njengendlela yokulawula isimo, iphrotheni ephilile nokugcwalisa i-fiber ngokuxuba inyama ephilile, okusanhlamvu okuphefumulayo , kanye nezitshalo ezicebile eziphethwe yi-fiber kuyokusiza uzizwe ugcwele amahora futhi udle jikelele kancane.

Izithako

• 2 isifuba esingenalutho esingenalutho, nesifuba esingenasikhumba
• 1 isipuni cumin
• 1 ithisipuni omisiwe oregano
• 1/2 isipuni usawoti
• 1/2 indebe ibhali
• Izaqathe ezimbili eziphakathi, ezihlutshiwe futhi eziqoshiwe
• I-14-ounce i-cannellini noma amanye ubhontshisi omhlophe, ahlanjululwe
• 1 zucchini ephakathi, i-spiralized
• 1 inkomishi kale, oqoshiwe

Ukulungiselela

1. Letha amakhophi ayisishiyagalolunye amanzi bese ubandakanya isifuba, inkukhu, i-oregano, nosawoti. Ubilise, uhlanganiswe, kuze kube yilapho isifuba sezinkukhu singabulawa kalula ngemfoloko-cishe imizuzu engu-15.
2. Uma usulungile, susa inkukhu, ubeke umfutho wamanzi, ulondoloze ukusetshenziswa njengesisekelo sesobho.
3. Engeza ibhali kusiketshezi esinamandla. Letha emathumba bese upheka, uvalelwe, cishe imizuzu engu-20.
4. Engeza izaqathe nobhontshisi bese upheka eminye imizuzu engu-10 kuya kwemi-15, kuze kube yilapho izaqathe zithenda kancane.

1. Phakathi naleso sikhathi, shred inkukhu. Ungayidonsela eceleni usebenzisa izandla zakho noma amafoloki amabili.
2. Faka inkukhu, i-zucchini, ne-kale. Hamba ngamanye amaminithi angu-5 bese ukhonza.

Ukuhlukahluka Kwesithako kanye Nokusekela

Ukukhonza okulodwa kwalesi isobho kunika ama-gramu angu-22 amaprotheni, ama-9 amagremu we-fiber, nama-gramu angu-2 kuphela wamafutha. Amaprotheni avela kokubili inkukhu kanye nobhontshisi, kodwa iningi le-fibre livela kubhontshisi. Le recipe iguquguquka-sebenzisa ubhontshisi obathandayo noma noma yini onayo. Zonke izinhlobo zomzimba ziyi-choice yokudla, enempilo enempilo yokukhetha futhi kulula ukufaka izitsha ezahlukene, kungakhathaliseki ukuthi isobho, ama-stews, ama-saladi noma izinhlangothi, ngakho-ke ujabule nabo!

Ngokufanayo, izitshalo eziningi ezigcwele ziyobe zibeke kahle kule recipe. Ibhali livame ukusetshenziswa emasobho kodwa ungakhetha irayisi yasendle noma ilayisi elibomvu kunalokho.

Amathiphu wokupheka nokukhonza

Ukwakhiwa kwe-zucchini kwenezela umzimba futhi kwenza isethulo esimnandi kwisidlo sokugcina.

Uma ungenayo i-spiralizer ungasebenzisa i-peeler yemifino yokwenza imichilo ye-zucchini, bese uwafaka ku-4 noma ku-5 ukuze afane nemigqa ye-spaghetti. Ngaphandle kwalokho, ungakwazi nje ukugawula i-zucchini bese uyifaka ngendlela efanayo ongayenza ama-noodle we-zucchini.