Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 235
Amafutha - 9g
I-Carbs - 24g
Amaprotheni - 18g
Isikhathi esiphelele Isikhathi esingama-60
Prep 15 min , Pheka iminithi engu-45
Izinkonzo 8 (1 1/2 izindebe ngayinye)
Le recipe iqukethe yonke imibala ye-flag yase-Italy: inkukhu emhlophe, ubhontshisi, negalikhi, i-kale eluhlaza kanye namakhambi, no-utamatisi obomvu. Kubandakanya imibala eminingi ekudleni kwakho (ngamanye amazwi, ukudla u-rainbow ) kusho ukuthi uvuna izinzuzo zamavithamini amaningi kanye nama- antioxidants . I-Ground yenkukhu iyindlela elula yokwengeza amaprotheni aphilile emthonjeni. Amantongomane akhuphukile agcoba ama-nuts enza i-stew eyingqayizivele futhi enezela ukuthungwa okulukhuni kuya iresiphi ephelile.
Izithako
- 1 inkukhu epulazi yenkukhu
- 12 ounces kale (cishe izingcezu ezine), oqoshiwe zibe izingcezu ezincane
- 3 ama-clove aphakathi, i-minced
- 1 leaf leaf medium
- 1/2 isipuni oreg oqoshiwe, omisiwe noma fresh
- 1/2 isipuni oqoshiwe thyme, omisiwe noma fresh
- I-15-ounce ingakwazi ukunqotshwa ubhontshisi, idonswe futhi ihlanjululwe
- 3 izinkomishi liquid (amanzi noma umhluzi)
- I-28-ounce ingathatha umlilo utamatisi ochotshoziwe
- 1 ithisipuni usawoti (uma ungasebenzisi umhluzi njengetshezi)
- Izipuni eziyi-3 eziqoshiwe zesikhumba esisha noma i-parsley, ukuhlobisa
- 1/2 indebe
Ukulungiselela
1. Ihhavini lokushisa ku-375F. Faka indwangu yokupheka i-9 x 13 intshi nge-canola i-spray bese ubeka eceleni.
2. Hlanganisa inkukhu ngezandla zakho bese uhlukanisa phakathi kwesitsha sokubhaka.
3. Faka i-kale, i-garlic, i-leaf leaf, i-oregano, i-thyme, ubhontshisi, amanzi noma umhluzi, utamatisi, nosawoti esitsheni sokubhaka bese uvuselela konke ndawonye.
4. Beka kuhhavini bese ubhake imizuzu engama-40 kuya kwezingu-45, ugxilisa phakathi kokubhaka, kuze kube yilapho inkukhu iphekwe ngokugcwele futhi isobho sisishisa.
Ukuhlukahluka Kwesithako kanye Nokusekela
Esikhundleni sezinkukhu zasemhlabathini, ungasebenzisa izinkukhu noma amathanga enkukhu ukuze uthole iphrofayli yokudla okunomsoco kodwa ukuthungwa okuhlukile. Bhaka iresiphi njengenhla, phonsa izingcezu zezinkukhu eziphekwe, uzifake noma uzikhiphe, bese uzifakela emthonjeni.
Ufuna ukwenza le mifino? Double kabhontshisi bese nix inkukhu.
Amathiphu wokupheka nokukhonza
Uke wakha umhluzi wakho wemifino? Kulula. Vele ulondoloze zonke izinhlanzi bese uqeda izingcezu zemifino oyisebenzisayo ngosuku nosuku bese uzigcina esakeni esikhwameni noma esitsheni esindiwe efrijini. Uma unesamba esilondoloziwe, faka ebhodweni bese wengeza amanzi anele ukumboza. Gweba amagilavu egalikhi noma izinongo bese ugayela esitofu isikhathi esisodwa kuya emahoreni amabili. Ukukhipha imifino ye-vegetable kanye ne-voila, uvele wenza umhluzi wakho wemifino!