Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 280
Amafutha - 14g
I-Carbs - 18g
Amaprotheni - 20g
Ingqikithi Isikhathi esingama-35
Lungisa amaminithi ama-5 , Pheka iminithi engu-30
Izinkonzo 4
Nansi i-twist eyiphundu, eyingqayizivele kwi-classic ezokugcina unelisekile ngamahora. Ukuhlanganiswa kwe- fiber high carbohydrate, amaprotheni, namafutha enempilo kwenza lokhu kwasekuseni kube isidlo esilinganiselwe ngokuphelele. Lokhu kusho amandla angcono kuwe emva kokudla.
Ukuhlobisa imibala kusuka emigodleni kuqinisa amandla okuvimbela i - antioxidant ye-dish, futhi i-quinoa i-carbohydrate eline-fiber, ngakho-ke ushukela wegazi lakho lizohlala lihle futhi lizinzile ngemva kwalesi sidlo.
Izithako
- 2 amathisipuni amafutha omnqumo
- 1 indebe elicwengwe amakhowe
- 1 isitsha se-asparagus, uthathe izingcezu ezingu-1-intshi
- 1/2 indebe utamatisi oqoshiwe
- Amaqanda amakhulu ayisithupha
- 2 abamhlophe abamhlophe beqanda
- 1/4 indebe lonke ubisi noma ubisi olungelona ubisi olungenasiphuzo
- 1/2 ithisipuni usawoti, ihlukaniswe
- 1/8 isipuni pepper omnyama
- 1 inkomishi ephekwe i-quinoa
- 1/2 indebe shredded ingxenye-skim mozzarella ushizi
- Izipuni eziyi-3 eziqoshiwe, zihlukaniswe
- Isipuni esingu-1 e-parsley eqoshiwe, yokuhlobisa
Ukulungiselela
1. Preheat i-oven ukuya ku-350F.
2. E-skillet ephakathi, cishe amasentimitha angu-9 kuya kwangu-10, ngaphezulu kwezinga eliphezulu, udla amafutha omnqumo ngomzuzu owodwa.
3. Hlanganisa amakhowe, isilimo se-asparagusi, nengxenye yesikasa usawoti kuze kube yilapho amakhowe eboshwe futhi akhulule umswakama wawo, cishe imizuzu engu-7.
4. Faka utamatisi esikhwameni bese upheka elinye imizuzu emibili kuya kwemi-3. Susa ekushiseni.
5. Hlanganisa amaqanda aphelele, amaqanda abamhlophe, ubisi, lonke u-usawoti kanye nopelepele esitsheni esiphakathi.
6. Yengeza amaqanda, i-quinoa, ushizi, ne-basil ukuya esikhwameni semifino, ivuselela kahle ukuze imifino isatshalaliswe ngendlela efanayo.
7. Bhaka emgqeni ophakathi kwemizuzu engu-20, noma amaqanda abekwe ngaphakathi. Hlola i-donness emizuzwini engu-15 ukuze uvimbele ukupheka ngaphezulu. Amaqanda azoqhubeka nokupheka uma ese-skillet.
Ukuhlukahluka Kwesithako kanye Nokusekela
Shintsha inani elilinganayo lama-mushroom ne-asparagus nganoma yikuphi imifino esesikhathini endaweni yakho, noma labo othanda okuhamba phambili. Le recipe ihambisana nokunye, ukuze ukwazi ukujabulela ukuhluka okuhlukahlukene konyaka wonke. Ukuhlukahluka kuyingxenye yokudla okulinganiselayo , emva kwakho konke.
Uma ufuna izinhlobonhlobo eziningi, engeza ithisipuni yesine ye-spice yakho oyintandokazi kwimifino ehlanjululwayo ukwakha amaphrofayli amasha (isib. I-curry powder, i-chile powder, i-cumin, i-turmeric). Bazofaka i-dash eyengeziwe yezinzuzo ezilwa nokuvuvukala, futhi i-pinch of turmeric yenza inhlanganisela yamaqanda iqhube nombala omuhle okwesibhakabhaka.
Uma ungewona fan of quinoa, zama irayisi ensundu kunalokho. Qaphela ukuthi ukubalwa kwamaphrotheni kuzokwehla kancane.
Shintshanisa ama-veggies asele asele esikhundleni se-veggies okusinda ukuze ugcine isikhathi (futhi sebenzisa phezulu okusele).
Amathiphu wokupheka nokukhonza
Ungadli ngaphezulu i-frittata noma amaqanda angathola owomile. Bhaka kuze kuvele iqanda.
Uma usulungile, faka i-frittata kuma-servings angu-4, ukugoqa ngokugqoka epulasitiki nokufisa, bese ubhalela isidlo sasekuseni ungafaka ama-microwave ngamaminithi. Ungawubhangqa ngendebe yezithelo ezintsha ezicatshiwe noma amajikijolo for punch antioxidant colorful.
Ungase futhi ujabulele lokhu ngesidlo sakusihlwa. Vula lesi sidlo ube isidlo esilula ngokubhanqa ngesaladi eluhlaza, noma ubhanqiswe ngesitsha sesobho se-brog-based veggie uma ufisa okuthile okufudumele.