Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 470
Amafutha - 28g
I- Carbs - 44g
Amaprotheni - 11g
Ingqikithi Isikhathi 75 iminithi
Lungisa amaminithi angu-15 , Pheka iminithi engu-60
Izinkonzo 6 (1 1/4 izindebe ngayinye)
Amapomegranati aqukethe izindawo eziphikisana ne-antioxidant ne-atherosclerotic 'enempilo' ngenxa yokutholakala kwama polyphenols amaningi afaka ama-tanins, ama-flavonols, i-anthocyanins, ne-ellagic acid. Imbewu ebomvu yeruby idumile emidlalweni eminingi yaseMedithera ukudla okunomsoco futhi ibonakala ekuphekeni ngezithako ezinjengezinkukhu, i-yogurt noma isitshalo seqanda.
Le recipe ihlanganisa imbewu enamakhalnandi enomnandi futhi enomdlandla, owaziwa nangokuthi ama-arili, ane-salty and creamy feta cheese, i-parsley ekhanyayo eluhlaza, ama- walnuts agwetshiwe, kanye ne-farro ecebile eneprotheyini ne-fibre. Ukugqoka kwenziwa ngamafutha omnqumo, ugarlic ocindezelweyo, ne-pomegranate molasses. I-pomegranate molasses iyisithako esinamahlumela, esinjengesiraphu esenziwe ngamanzi omnandi we-pomegranate. Kuyasiza ukuqinisa ukunambitheka kokudla ngaphandle kwesidingo sosawoti owengeziwe noma ushukela.
Izithako
- 3 izinkomishi Farro ephekwe, selehlile ekamelweni lokushisa
- 1 i-clove encane encane, icindezelekile noma ichotshoziwe futhi iqoshiwe ibe unamathiselwe
- Isipuni 1 igromegranate molasses
- 1/2 indebe yamafutha omnqumo
- 1/2 indebe i-walnuts eqoshiwe
- 1 inkomishi eqoshiwe i-parsley entsha
- 1 indebe yamapomegranate
- 3 ama-ounces feta cheese, ahluke
Ukulungiselela
- Faka i-farro ephekiwe esitsheni esikhulu bese ubeka eceleni.
- Hlanganisa i-garlic egxiliwe, i-pomegranate molasses, namafutha omnqumo esitsheni esincane, uthele phezu kwe-farro, uhlanganise kuze kube yilapho i-farro iboshwe ngokulinganayo.
- Gcoba ama-walnuts oqoshiwe kwi-skillet eyomile phezu komlilo ophakathi kuze kube yilaphunga elimnandi futhi uqala ukugqamile, imizuzu engaba ngu-4 kuya kwengu-6. Vumela ukupholisa epuleti.
- Yengeza ama-walnuts ahlile, i-parsley eqoshiwe, ama-aril ane-almome, ne-feta cheese enhlanganisela ye-farro bese uphonsa kuze kuhlanganiswe.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma ubheka ukunciphisa okuqukethwe kwamafutha ekugqoka, sebenzisa isigamu inani lamafutha omnqumo. Uyothola ukujabulela ezinye ze-mouthfeel yamafutha omnqumo, kanti ama-walnuts nawo ahlinzeka umthombo wamafutha enempilo.
Ukuze uthole ukuhlukahluka kwesinambitheka, shintsha isigamu se-parsley se-mint fresh eqoshiwe. Ukwenza le saluten-mahhala, sebenzisa izinkomishi ezingu-3 eziphekwe i-quinoa, egcwele i-fiber namaprotheni, esikhundleni se-farro. Ngaphezu kwalokho, i-quinoa ithatha imizuzu engu-15 ukupheka.
Amathiphu wokupheka nokukhonza
Pheka isikhathi sakho ngaphambi kwesikhathi ukuze ushaye isaladi yakho ndawonye ngaphansi kwemizuzu engu-15. Kuye ngohlobo lwe-farro oyithengayo, kungathatha noma yikuphi kusuka kumaminithi angu-15 kuya kumahora angu-1/2 ukupheka. I-farro egcwele okusanhlamvu idinga isikhathi eside sokupheka noma ukuhamba ebusuku; i-farro ehamba phambili iyingxenye yegatsha esusiwe kodwa iqukethe ezinye i-fiber; i-farro ekhonjiwe ayinayo i-bran nhlobo futhi ithatha isikhathi esincane ukupheka.
Qinisekisa ukuthi ufunde imiyalelo yakho yephakheji ngokucophelela ngaphambi kokupheka. Ngokuvamile, i-farro ipheka ngokulinganisela kwe-1: 3 kwe-farro ibe yi-liquid, kodwa ungahlala uphephile ngokungeza uketshezi oluthe xaxa embizeni bese ukhipha okungaphezulu kokuphela kokupheka.
Ukuze uthathe imbewu ngaphandle kwegromegranate, unqume amathiphu aphezulu nangaphansi bese usebenzisa ummese wokubhanqa, uphahla igromegranate nxazonke ezingxenyeni zangaphandle.
Qala ngokucophelela i-pomegranate ukuze wembule imbewu yangaphakathi, isuse embranini, futhi ususe noma iyiphi i-pith. Faka imbewu ibe esitsheni.