Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 422
Amafutha - 20g
I-Carbs - 12g
Amaprotheni - 48g
Isikhathi esiphelele 45 iminithi
Prep 15 min , Cook 30 min
Izinkonzo 6 (2 izikwele ngasinye)
Lona uhlobo oluphansi lwe-carb linye yezindlela ezivamile zokwenza uphahla oluthile. Iqukethe ukukhanya okuphezulu okuncane kakhulu (futhi akukho ukukhanya okuphansi). Ungasebenzisa isidlo sama- almond kanye nesondo lamaprotheni okweqweqwe noma ukushintsha kalula. Uma ufuna i-cornier "crust," ungashintsha okunye kokudla kwe-alimondi ukuze uthole ukudla kommbila, bese ufaka isipuni samanzi for isipuni ngasinye sommbila osetshenziselwa ukudla. Kuzoba khona igramu eyodwa ye-carbohydrate engeziwe ngokukhonza kuwo wonke amathisipuni okudla kommbila. Futhi, uma ungenayo i-whey amaprotheni powder nxazonke, ungayishiya. I-crust iyoba nje ibe mncane kakhulu.
Izithako
- 1/2 anyanisi ophakathi, oqoshiwe
- Amakhilogremu angu-1 1/2 amaphesenti angama-90 emhlabathini owomile
- I-pepper encane e-bell eluhlaza
- I-pepper encane ebomvu elincane eli-1
- 2 wezipuni powder powder (noma ukunambitha)
- U-14.5-ounce angadonsa utamatisi, nge 1/4 indebe amanzi agodliwe
- 1 inkomishi elicucile iminqumo
- 1/2 isipuni ushukela osikiwe
- 1/2 isipuni umhlabathi omnyama
- 1/2 indebe i-alimondi isidlo
- 1/2 indebe isifo se-whey amaprotheni powder
- 1 iqanda elikhulu
- 1/4 ithisipuni isiliva
- 1/4 ithisipuni turmeric
- 1 inkomishi encishisiwe-fat chered dese cheddar (noma mix Mexican ushizi)
Ukulungiselela
Ihhavini elishisayo lingama-350 ° F.
1) Gcoba utamatisi, bese ulondoloza ijusi.
2) Beka u-anyanisi kanye nenyama yenkomo ibe yi-skillet enkulu, bese upheka ngokushisa okuphakathi, ukuphuka inyama yenkomo njengoba ipheka. Uma amanye amafutha avela enkomo yenkomo enziwe, * engeza uphepele ohlaza okwesibhakabhaka nokubomvu, ne-powder. Pheka kuze kube yilapho inkabi iphekwe.
3) Engeza utamatisi ovuthiwe kanye neminqumo, bese upheka ngomzuzu owodwa. Usawoti ukunambitha.
4) Hlanganisa izithako zokuqoqa ndawonye, ngaphandle kweshizi.
5) Thela inyama yenkomo nemifino ibe yi-9 X 13-intshi pan, uthele i-batter ukuze uqede phezu kwengxube, bese uyisakaza ngokulinganayo phezulu. Fafaza ushizi phezu kwe-batter.
6) Bhaka cishe imizuzu engu-15-20, noma kuze kube sekugcineni ukuqala ukugqamile.
Ngivame ukukusika zibe izikwele ezingu-12, ngezikwele ezimbili ezenza ukukhonza.
Khonza ngesaladi esiluhlaza oluhlaza okwesibhakabhaka nge-low-carb e- Lemon Garlic Salad Ukugqoka noma le -Salad-Free Thousand Island isaladi yokugqoka .