Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 303
Amafutha - 6g
I- Carbs - 46g
Amaprotheni - 19g
Isikhathi esiphelele 45 iminithi
Prep 15 min , Cook 30 min
Izinkonzo 4 (1 1/2 izindebe ngayinye)
Nasi isobho se-veggie nesiprotheni esifudumele ebusuku. Yilungele ukupunga imifino yakho eyintandokazi eyintandokazi kanye nenkukhu yama-chicken kule nsiza yama-Moroccan eqoshiwe! I-stew igcwele amanothi amnandi kusuka kumvini omisiwe, sinamoni, namazambane kanye namanothi amnandi avela ku-powder, i-cumin, imifino, utamatisi, nezinkukhu, zonke izithako ezihlinzeka ngama-anti-oxidant anti-oxidants, fibre-friendly , futhi enempilo isilinganiso samavithamini namaminerali.
Izithako
- 1 isipuni samafutha omnqumo
- Ama-ounces angu-12 angenasici, amahlombe angenasikhumba sezinkukhu, anqunywe yizicucu ezingu-1-intshi
- 1 anyanisi ophuzi ophakathi
- 2 clove medium medium
- 1 isipuni curry powder
- 1 isipuni umhlabathi cumin
- ½ ithisipuni emhlabathini isinamoni
- Izinkomishi ezingu-7 eziqoshiwe zemifino ehlanganisiwe (amazambane, izaqathe, i-turnips, kanye / noma i-parsnips)
- 2 izinkomishi low sodium inkukhu umhluzi
- ¼ indebe omisiwe, cranberries omisiwe, noma cherry
- 1 inkomishi idonsa utamatisi (ekheniwe noma fresh)
Ukulungiselela
Ukushisa amafutha ebhodweni elikhulu ngokushisa okuphezulu.
2. Fafaza inkukhu ngosawoti kanye nopelepele. Engeza embizeni bese ushaya kuze kube yilapho ukukhanya kwegolide kodwa kungakapheki, cishe imizuzu emibili. Dlulisela epuleti bese ubeka eceleni.
3. Faka u-anyanisi ebhodweni bese ugijima kuze kube yilapho usuqala ukumnyama, cishe imizuzu engama-4. Engeza ugarlikhi bese ushaya iminithi engu-1 ngaphezulu.
4. Engeza i-curry powder, i-cumin nesinamoni bese uqhubezela imizuzwana engu-30.
Engeza emifino impande, umhluzi kanye omisiwe.
5. Vala bese ubamba imizuzu engama-20 kuya kwangu-25, kuze kube yilapho imifino iphekwe futhi ithenda. Engeza umhluzi owengeziwe noma ukushaywa kwamanzi, indebe yesine ngesikhathi, uma isitshalo esincane sifuna.
6. Hlanganisa utamatisi nenkukhu bese ubhala imizuzu engama-7 ukuya kwengu-10, noma kuze kube yilapho inkukhu iphekwe ngokugcwele.
Ukuhlukahluka Kwesithako kanye Nokusekela
Imifino imifino ikhula ngaphansi komhlaba futhi ihlanganisa amazambane , ama-turnips, ama-parsnips, izaqathe, i-rutabagas, i-ginger, anyanisi ne-garlic, ukubiza amagama ambalwa nje. Lapho ukhetha ukuthi yimiphi imifino yezimpande ezifakwe kwisitshalo sakho, khumbula ukuthi banikeza izakhi ezahlukene. Amazambane amazambane aphezulu ku-Vitamin A kanye namakholori kunama-turnips nama-parsnips, kodwa aqukethe i-Vitamin C. encane. Kulezi zintathu ezinezimpande, i-parsnip iqukethe inani eliphakeme kakhulu le-fibre ne- potassium . Khetha izintandokazi zakho, kodwa futhi ukhumbule ukuthi ukuhluka kuyisihluthulelo, ngakho-ke faka imifino eminingi ehlukene yemifino njengoba ufisa!
Yenza lesi sidlo semifino ngokusebenzisa izinkomishi ezingu-3 eziphekwe ama-chickpeas esikhundleni senkukhu nemifino esikhundleni sezinkukhu. Ingxenye yendebe yama-chickpeas okuphekwe iqukethe cishe ama-gramu angu-7 amaprotheni uma kuqhathaniswa nama-gramu angu-32 amaprotheni emaqeleni ama-4 wezinkukhu. Uma ungumuthi wezitshalo, qiniseka ukuthi uthole amaprotheni akho kwenye indawo usuku lonke kusukela ekudleni okufana negreek yogurt, amantongomane, kanye nembewu.
Ungakwazi futhi ukwenza isitshalo sakho semifino ngokushisa imbiza yamanzi futhi wengeze ekuhambeni kwakho kokuhamba. Zama u-anyanisi, i-garlic, i-parsley, i-thyme, amaqabunga e-bay ngisho ne-chile omisiwe.
Amathiphu wokupheka nokukhonza
Khonza umquba phezu kwelayisi elibomvu noma umzala omncane. Khumbula ukuthi ilayisi elibomvu lingathatha imizuzu engu-45 ukupheka, ngakho-ke qala ukupheka ngenkathi wenza isobho. Ngakolunye uhlangothi umzala wesifazane angapheka ngemizuzu emihlanu kuya kweyishumi.
Ungaphinde ubhanqise isitshalo ngesaladi eluhlaza okwesibhakabhaka sezakhi ezengeziwe! Phonsa isigamu se-kale nehafu yesipinashi, hlanganisa isipuni samafutha omnqumo angasese, ukucwilisa ijusi elimnandi le-lemon, kanye nama-grinds ambalwa wepelepele omnyama futhi ujabulele.