Ulungele ukujabulela ukudla okududuza okuphelele ngendlela ehlelekile (futhi enhle)? Ungabheki ngaphezu kwe-meatloaf minis. Kodwa okokuqala, izinto eziyisisekelo ze-meatloaf mahhala:
Isidlo: I-Extra-Lean Ground Yenkomo noma i-Lean Ground Turkey
Ngoba yini inyama yokudla ngaphandle kwenyama? I-meatloaf yendabuko yenziwa ngezinyosi eziphansi zomhlaba, okuyinto enhle kakhulu kumafutha nama-khalori.
Kodwa lokho akusho ukuthi yenkomo yenkomo. Uhlobo oluthe xaxa lufana nokunambitheka njengezinyosi ezivamile, kodwa kunamafutha amaningi. Uma ungaboni lutho olubizwa ngokuthi "oluthe kakhudlwana" emnyangweni wezinyama, funa lawa magama angukhiye: amafutha angu-4 (noma ngaphansi) noma amaphesenti angu-96 (noma ngaphezulu) ancike.
Kunalokho uhambe umzila wenkukhu? Namathela ngomhlabathi oqinile we-turkey. Lokhu kuvame ukubizwa ngokuthi unamaphesenti angama-7 amafutha noma angaphansi kwamaphesenti angama-93 aqinile. Ungase uzibuze ukuthi kungani ngiphakamisa inyama yenkomo eyomile kodwa i-turkey ephilile. Nansi le mikhiqizo: Nakuba inyama yenkomo eningi enomsoco inomsoco omningi, i-turkey engaphelele ingaba eyomile - uhlobo olubucayi lufanelekile ama-calorie engeziwe namafutha.
Isexwayiso: Inkukhu ye-Ground ingase ibonakale iyinhlangano enhle, kepha yinto encane yokudla . Ngokungafani nebele lesikhumba esingenalutho, izinto ezisemhlabathini zenziwe ngokusuka kwesikhumba-kunomnyama omnyama, okubangelwa izibalo eziphezulu. Zama izindlela ezinempilo zokulungisa inkukhu.
I-Add-Ins
Ukuqala nge-smart base kuyisihluthulelo, kodwa izithako ezingalungile zingabamba ngokushesha ikhalori namafutha avela ensimini engozini. Nazi ezinye swaps zenyama ejwayelekile yengeziwe.
Esikhundleni samaqanda aphelele, sebenzisa amaqanda abamhlophe noma amaqanda angenawo amafutha angenamafutha. Amaqanda asiza ukubopha izinyamazane zakho futhi anike umswakama.
Kodwa iqanda elikhulu ngalinye lenezela amakholori angu-70, amafutha angu-5g, namaphesenti angaphezu kuka-60 okubaluleka kwansuku zonke kwe-cholesterol. Uma kuziwa ekunqumeni amakholori namafutha, kancane kancane kuyasiza; ngakho-ke, unamathele amaqanda abamhlophe noma amaqanda angenayo amafutha.
Esikhundleni se-breadcrumbs, sebenzisa i-oats esheshayo yokupheka. Izinkinobho ezinjengalezi zinika inyama ye-meatlof ukuthuthukisa okuhle kokuthungwa. Kodwa-ke, izinhlanzi eziyisisekelo zokudla ziyi-waste of calories. Yingakho ngihamba namafutha amaningi okusanhlamvu esikhundleni salokho. Ngokuvamile, ngithanda ama-oats asendulo (njengama- oatmeal izitsha zami ezikhulayo ), kodwa uhlobo olusheshayo lokupheka lusebenza kangcono lapha, ngoba lubhaka ngokushesha futhi ngeke luphele.
Esikhundleni se-anyanisi nje, engeza ngisho nama-veggies amaningi. Imifino eyengeziwe izokwenza inyama yakho ibe yikhulu futhi igcwalise kakhulu (kubonga fiber okwenzeka ngokwemvelo) ngaphandle kokungeza ama-khalori amaningi. Amakhowe aluhlaza aqoshiwe aphethwe ngenyama, okwenza aphelele e-meatloaf. Enye intandokazi? I-broccoli cole slaw eqoshiwe. Ukuxuba kwe-broccoli ekhishwe ngamatshe, iklabishi, kanye ne-izaqathe kuyinqamuleli ephelele yokweqa inyama ye-meatloaf.
Esikhundleni se-ketchup ... Kulungile, gcina i-ketchup. Akukho lutho olukhalayo esikoleni esidala njengalokhu kukhishwa okubomvu okuvamile. I-ketchup iphansi kwamakhalori futhi ayikhululekile, ngakho kungani ungayisebenzisi njenge-glaze? Uma ufuna ukususa izinto, gqugquzela kwenye lwesinaphi se-Dijon noma sebenzisa i-BBQ sauce kunalokho.
Vele ubuke umsizi we-BBQ onama-calories angu-45 noma ngaphansi kwe-2-tbsp. ukukhonza.
Basic How-To
1. Hlanganisa i-ovri kuya kuma-350 degrees. Khombisa i-cup-muffin pan engu-12 ene-foil yokupheka izinkomishi noma uphefa nge-spray spray.
2. Uma uthanda, pheka kancane imifino eqoshiwe e-skillet ehlanjululwe nge-spray spray.
3. Hlanganisa inyama, ama-veggies, amaqanda abamhlophe / abafake esikhundleni, ama-oats nezinongo. Hlanganisa kahle.
4. Ngokwehlukana ukwahlukana phakathi kwezinkomishi ze-muffin pan.
5. Phezulu ne-ketchup noma isoso.
6. Bhaka uze uqine futhi uphekwe ngezingqimba ezincane ezibomvu, cishe imizuzu engama-35.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!