Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 349
Amafutha - 18g
I-Carbs - 8g
Amaprotheni - 38g
Ingqikithi Isikhathi esingama-35
Prep 15 min , Pheka iminithi engu-20
Izinkonzo 3
Le inkukhu ephansi-carb ne-imifino iresiphi isidlo esisheshayo, esilula futhi esiphundu, silungele cishe emaminithi angu-45 kusukela ekuqaleni kuya ekupheleni.
I- pepper ephakanyisiwe- i- pepper , i- mushroom , i- zucchini noma i-squash ehlobo- iyindawo yokuqala yokuqala, kokubili ngobuningi nangokwehlukahluka.
Ungasebenzisa ngempela yonke imifino. I-broccoli, ukholifulawa, no-anyanisi yizengezo ezinhle. Ungase futhi ufake indawo ye- pesto sauce ye-basil ne-garlic uma ufisa.
Izithako
- 3 wezipuni amafutha omnqumo
- 1 amakhilogremu angenalutho, isifuba esingenasikhumba esingenasici, uthathe izicucu ezincane
- 1/2 isipuni usawoti
- 1/4 isipuni umhlabathi omnyama
- 1 i-pepper ebomvu ye-bell, ihlanziwe, i-cored, futhi iqoshiwe
- Ama-ounces amakhowe ayi-8, ahlanzwa futhi ahlanjwe
- Izinkomishi ezimbili zigeze, zihlanjululwe, futhi zihlutshiwe zucchini
- 3 clove garlic, ingulube noma ucindezelwe
- Ama-ounces ayisishiyagalombili basil, aqoshiwe
Ukulungiselela
- Esikhathini esikhulu se-skillet ngaphezu kokushisa okuphezulu, ulethe ama-3 wezipuni amafutha omnqumo omuhle kakhulu.
- Okwamanje, ufafaze usawoti kanye nopelepele ngezinhlamvu zezinkukhu. Hlanganisa ngokucophelela izingcezu ezinkukhu ezinomlilo oshisayo, ugweme noma yimaphi amafutha ashisayo. Pheka inkukhu ngakolunye uhlangothi bese uphaqa izingcezu ngaphezulu.
- Faka i-pepper ebomvu eqoshiwe, amakhowe ayi-ounces alayishiwe, ama-2 amakhophi aphekiwe i-zucchini noma enye i-squash ehlobo, ugxume futhi uqhubeke upheka.
- Lapho ukudla sekuphekwe, phonsa ngakolunye uhlangothi bese wengeza i-garlic ye-clove engu-3. Ngemuva kwemizuzwana engama-30, yiphakamise ndawonye futhi wengeze ama-ounces angu-8 aqoshiwe.
- Pheka ezinye amasekhondi angu-30 kuya kwangu-60 bese ukhonza. I-Pesto (eyakhelwe ngaphakathi noma esitolo) ingafakwa endaweni yegalikhi ne-basil.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma inkukhu ingeyona indebe yakho yetiye, noma uma ufuna nje ukushintsha izinto kancane, ungashintsha izinkukhu kule recipe nganoma iyiphi enye iphrotheni encane noma inyama oyithandayo esikhundleni salokho. Nazi izinketho ezinhle ezincane ze-carb:
- Izinkukhu: Inkukhu e-White inyama noma i-turkey, i-backey ye-turkey noma i-low-fat sausage ngokulinganisela, i-Cornish hen
- Inkabi: I- Ground sirloin noma umhlabathi wenkomo onamafutha angaphansi kuka-10%, ama-steaks amaningi, ukusikeka kwe-sirloin, ukusikeka okujikelezayo, i-steak e-flank ne-London broil
- Ingulube: Ihhabisi elibilisiwe, i-softloin, ihamba, i-chop eqoshiwe kahle, i-bacon yaseCanada, i-bacon ephuziwe kahle, ephepheni kahle
- IWundlu: Umlenze onqunywe kahle, nquma njengokwelashwa ngezikhathi ezithile
- Umswakama: Umjikelezo ophezulu, umlenze wesikhumba, nquma
- Isidlo sakusihlwa: Izinyamazane ezingenamsoco, amafutha aphansi aphethwe njenge-turkey
- Amanye amaprotheni Imithombo: Amaqanda, tofu , seitan, tempeh, ubhontshisi nezinye izinyama ezinamafutha aphansi ezinjenge-cottage shizi ne-yogurt