Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 237
Fat - 3g
I- Carbs - 42g
Amaprotheni - 13g
Ingqikithi Isikhathi 55 iminithi
Prep 10 min , Pheka iminithi engu-45
Izinkonzo 2
Ukwenza ukudla kwasemini kungakusiza ukuthi ulondoloze imali bese uhlala endleleni uma kuziwa ukudla okunempilo. Uyazi kahle ukuthi yini engena ekudleni kwakho (ukudla okungcono okunomsoco) nokuthi yini ehlala ngaphandle (ama- sodium , ama-conservative engeziwe namafutha agcwele).
Lezizambane ezithandekayo ziyisidlo esikhulu sasemini esinikeza imifino, izitshalo zamaprotheni, kanye ne -fibre eningi ukukugcwalisa ngaphandle kokulinganisa. Ibuye igcwele amavithamini A , C, noK. Akanayo usawoti ongezelelweyo futhi asebenzise kancane kancane amafutha omnqumo enenhliziyo, ngakho ungazizwa kahle ngesidlo sakho sasemini. Imithombo yemifino yamaprotheni njengama-lentils, nawo angabhejethi kakhulu futhi atholakala ngobuningi .
Izithako
- Amazambane amancane amabili
- 1/4 indebe omisiwe lentile
- 1/2 indebe yamanzi
- 1 ithisipuni yamafutha omnqumo
- 4 clove garlic, egayiwe
- 4 amaqabunga amakhulu ase-kale, ahlanjululwe ngamabhande
- Izipuni ezi-2 ezingenayo i-yogurt yogrikhi yaseGreek
- 2 wezipuni we-parsley, oqoshiwe
- umnyama omnyama ukunambitha
Ukulungiselela
- Hlangisa i-oven ku-400F.
- Hlanganisa amazambane ama-sweet and uphonsa ngemfoloko ezindaweni ezimbalwa. Gcoba amazambane ngayinye epholiseni bese ubhaka cishe imizuzu engama-30, noma kuze kube ngethenda. Susa amazambane amahhavini kusuka kuhhavini bese ugcina ugoqwe emaphoyiseni kuze kube yilapho usulungele ukukhonza.
- Okwamanje, lungiselela amalenti. Engeza lentile namanzi epanini elincane bese uletha ngamathumba. Ukumboza, ukunciphisa ukushisa kuze kube phansi, bese uqeda imizuzu engu-15-20 noma kuze kube yilapho i-lentile ibambe wonke amanzi.
- Ukushisa amafutha esikhwameni esincane se-skillet phezu kokushisa okuphansi. Engeza i-garlic kanye ne-kale bese upheka, ugqugquzela ngobumnene, kuze kube yilapho u-wilted, cishe imizuzu emibili. Engeza amalenti bese uvuse. Susa ekushiseni.
- Susa amazambane ama-sweet from foil bese uthatha uhhafu ubude ubude, uhambe kancane nje emgodini wakho ukuze ungadli yonke amazambane. Hamba ngomusa iziphetho ezimbili ukuvula amazambane. Gcwalisa lezi zikhungo ngomxube we-kale ne-lentil. Okuphezulu ne-yogurt, i-parsley, ne-pepper esanda kuphuka.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungasebenzisa amazambane avamile uma ungathandi ukukhonza amazambane .
Uma ungenayo i-kale, sebenzisa noma yikuphi uhlobo lwemifino eluhlaza, efana nesipinashi, i-swiss chard, noma imifino yesinaphi.
Ukuze uthole amaprotheni engeziwe, i-ounce elimnyama elilodwa lomkhukhu womhlabathi noma i-turkey ukuze ungeze kulezi mbatata.
Shiya i-yogurt ukwenza lokhu isidlo se-vegan.
Amathiphu wokupheka nokukhonza
Pheka i-batch amazambane kanye nobhodlela lwama-lens ngeSonto ukuze uhlale esiqandisini ukuze wenze lokhu kudliwayo nabanye ku-snap phakathi nesonto.
Lezi amazambane amazambane ahlezi kahle nakho ongakwenza ngaphambi kwesikhathi. Lungisa futhi uhlangane okungaphezu kwesisodwa ngesikhathi sokudla okunempilo eminingi. Ngaleyo ndlela, uhlale unesikhathi sokudla ukudla kwasemini. Ngokuhamba kwesikhathi, ukweqa isitifiketi sika-$ 8 + nama-chips ngesikhathi sakusihlwa ngeke kusindise isikhwama sakho kuphela, kodwa kuzokugcina uphile!
Ukwengeza ezinye izigulane, sebenzela le amazambane ngesaladi elihlangene noma indebe yemifino yemifino.