Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 132
Amafutha - 8g
I-Carbs - 12g
Amaprotheni - 4g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-5 , Pheka ama-minithi angu-25
Izinkonzo 3
Ukuqothula okweqile phezu kwalesi sidlo kunika iresiphi yakho yesikhumba se- asparagus egobile esivamile. Amafutha esisame kanye nembewu ye-sesame yengeze ukuvutha okuphefumulelwe kwe-Asia. Ingxenye engcono kakhulu? I-Asparagus yenza insimu ephilile enempilo, ephikisana nokuvuvukala futhi iyinambitheka kakhulu eceleni kwamaprotheni ahlanzekile-aphansi kwamakholori, aphezulu fiber kanye nama micronutrients ahlukahlukene. Futhi nakuba kungenza umchamo wakho ube iphunga elingavamile , kusenempilo ngempela!
Izithako
- 12 ama-asparagus ama-ounces
- 1 isipuni samafutha omnqumo
- 1/4 ithisipuni usawoti usawoti
- I-1/2 isipuni samafutha sesame
- Isipuni esingu-1 sincibilikisiwe
- 1/4 indebe i-Panko breadcrumbs
- 1 ithisipuni imifino sesame
- 1/4 isipuni pepper omnyama
- 1 dash usawoti usawoti
Ukulungiselela
- Hlangisa i-oven ukuya ku-425F.
- Geza bese ufaka i-asparagus eyomile. Gweba imikhawulo yeziqu.
- Beka isparapus ebhodini elibhaka elihlanganiswe ne-foil. Thela amafutha omnqumo bese ufafaza usawoti phezu kwe-asparagusi bese ushaya ukugqoka ngendlela efanele. Spread asparagus kwesinye isendlalelo esisodwa ekubheni ishidi bese ubhake imizuzu engu-15 kuya kwezingu-20, uphendule kanye nje kuze kube yilapho besethenda.
- Ngesikhathi i-asparagusi isesitini, ukushisa amafutha esisame epanini elincane phezu komlilo ophakathi. Uma amafutha ashisa, engeza ugarlic bese upheka ngomzuzu owodwa. Qaphela ukuthi ungashisi igalikhi noma uzoshiya ukunambitheka okubabayo. Engeza ezinqoleni ze-breadcrumbs, imbewu ye-sesame, pepper, nosawoti. Pheka cishe imizuzu engama-5 kuze kube yilapho ingxube ibonakala ibe mnandi futhi i-crispy. Susa ingxube ekushiseni bese ubeka eceleni.
- Susa i-asparagus kusuka kuhhavini futhi phezulu ngenhlanganisela ye-breadcrumb.
Ukuhlukahluka Kwesithako kanye Nokusekela
Le se-asparagus ine-flavour yase-Asia engaqondakali ngaphandle kokukhipha amandla. Ukwengeza emifino entsha noma eyomile efana ne-thyme noma i-oregano inganikeza isisu se-asparagus inothi eliqhakazile, njengalokhu lingazikhandla futhi lifake lemon. Uma ungeza emakhambi, faka amafutha we-sesame ngamafutha omnqumo.
Ukuze uthole uhlobo oluphansi lwe-carb, ungathatha indawo engaba yingxenye yesigamu se-breadcrumbs ngezimbewu eziningi zesame noma imbewu ye-hemp ukwandisa inani lokudla okunomsoco, nakuba lokhu kuzokwenza isidlo sibe ngaphezulu kwamakholori namafutha enempilo. Ungakwazi futhi ukushiya ngokuphelele izinkwa zokudla.
Kulabo abalandela ukudla okungenalutho kwe-gluten, sebenzisa i-gluten-free breadcrumbs, i-Panko noma yasekuqaleni. Zizwa ukhululekile ukungeza ushizi we-Parmesan engxenyeni ye-breadcrumb, ngemuva kokushisa kuvaliwe.
Ukuze uthole ukunambitheka kwe-nutty okungenalo ubisi, ungasebenzisa imvubelo yesondlo esikhundleni se-ushizi. Engeza isipuni samantongomane aqoshiwe amafutha aqinile futhi anempilo.
Amathiphu wokupheka nokukhonza
Ungakwazi ukubeka i-asparagus noma i-grill itha. Ukugcoba kunganikeza ukunambitheka okuhle kwe-smokey ngaphandle kokwehlisa ukuthungwa.
Ukwenza kube lula ngokwakho, uphonsa isisu se-asparagusi ngamafutha omnqumo nosawoti kwi-baking sheet ehlanganisiwe ukuze uhlanzeke kalula. Zisindise isitsha ebhodini ngokuxosha izithako ze-breadcrumb ingxenyeni epanini.
Ukuze unciphise kalula i-asparagus iphelile, ubambe isiqu esisodwa futhi ugobe kancane uze uqede. Lokhu kuzoqinisekisa ukuhlukaniswa kwemvelo kusukela ekupheleni kanzima, kokuqothulwa kwezinkuni kanye nengxenye yethenda ye-asparagus.
Yenza iresiphi nganoma yimuphi umthombo wamaprotheni noma ama-seafood. I-chicken, i-turkey, noma inhlanzi egobileyo, iyoba mnandi ngokukhethekile. Ungase ujabulele le-asparagusi namaqanda okuphekwe noma yisiphi isitayela. I-Leftovers izoba yinto enhle ngokuxubha, exubene nemifino eminingi, amaprotheni aphilile, nelayisi elibomvu. Noma, phonsa i-asparagusi eqoshiwe ibe isaladi.