Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 390
Amafutha - 12g
I- Carbs - 43g
Amaprotheni - 24g
Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi angu-15 , Pheka ama-minithi angu-25
Izinkonzo 2
Ama-sardine athola idumela elibi, kodwa liwumthombo othakazelisayo, onamaprotheni omega-3 , onezinzuzo zokulwa nokuvuvukala. Ama-sardine anezinhlayiya nama-salva kalamata nama-anyanisi aqoshiwe aneza ibhalansi elimnandi nelithambile elidliwayo elidala isidlo esanelisayo.
Esikhundleni sokuqothula ufulawa omhlophe, le pizza isebenzisa i-socca. I-Socca igcwele ama-chickpeas (okuthiwa ufulawa we-chickpea) futhi igcwele amaprotheni, ama- fibre , nama-antioxidants ukugcina ushukela wegazi luqinile futhi ulwe nokulimala kwamangqamuzana.
Izithako
- 1 inkomishi yekhockpea ufulawa
- 1 inkomishi amanzi
- 1/8 isipuni sikasawoti
- I-pinch encane encane encane encane
- 2 amathisipuni amafutha omnqumo
- 1/2 indebe elicwengekile anyanisi obomvu
- 1, 4.4 i-ounce i-oli yamafutha omnqumo, ama-sardine angenalutho, angenalutho, agciniwe futhi ahlukane
- I-1/4 indebe kalamata iminqumo, eqoshiwe
- 1/4 indebe flat leaf parsley
Ukulungiselela
1. Hlanganisa ufulawa we-chickpea, amanzi, usawoti, pepper, ne-1 isipuni samafutha omnqumo bese uhlala imizuzu engama-30 kuya ehoreni.
2. Ukushisa ama-broiler phezulu bese ufaka i-iron iron skillet engu-10 intshi (noma enye i-skillet ephephile i-oven) ama-intshi angu-4 kuya kwangu-6 ukusuka ku-broiler. Vumela ukushisa ngaphansi kwe-broiler kuze ushise yonke indawo, cishe imizuzu engu-5.
3. Susa i-skillet eshisayo evela ku-broiler uphinde uthele ku-batter chickpea.
Buyela ku-broiler no-broil kuze kube socca eqala ukugqamile, imizuzu engaba ngu-3.
4. Esikhathini se-skillet phezu kokushisa okuphakathi, faka u-anyanisi esitokisini esisele samafutha omnqumo ngendwangu kasawoti kanye nepelepele, kuze kufike igolide nethenda, cishe imizuzu engama-6.
5. Susa socca kusuka skillet kanye phezulu nge anyanisi anyanisi, sardines, iminqumo, kanye parsley.
6. I-solice ibe yinto encane ibe ngu-4 ngisho nezicucu ezizosebenza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma ungenayo isikhathi sokwenza i-socca, faka esikhundleni se-whole pita noma i-tortilla esikhundleni salokho. Shintsha ama-olives aluhlaza noma ama-capers ukuze uthole iminqumo yama-kalamata, futhi uma ungewona u-fan of sardines sebenzisa i-tuna ekheniwe noma i-salmon esikhundleni salokho.
Ukuze ukhethe imifino, sebenzisa i-tempeh eline-crumbled noma iqanda eligqamile endaweni yama-sardine.
Amathiphu wokupheka nokukhonza
Ukuvumela i-chickpea batter sit ivumela ufulawa lwe-chickpea ukuthi lufake ngokugcwele amanzi, kodwa uma ungenayo isikhathi ungase uweqe leso sinyathelo. Ungenza futhi i-socca ngaphambi kwesikhathi futhi uphinde ushise kuhhavini noma i-skillet ngaphambi kokuwa.