Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 112
Fat - 3g
I-Carbs - 5g
Amaprotheni - 15g
Ingqikithi Isikhathi 55 iminithi
Prep 15 min , Pheka iminithi engu-40
Izinkonzo 4
Izithelo zomzimba kanye nama-veggies ngokuvamile akhonzwa eceleni kwenkukhu. Kulesi iresiphi, bahlanganiswe kuso. Ngama-kilojoule angu-112 kuphela lapho ukhonza uthola ama-gramu angu-15 weprovinti ephakeme kakhulu nama-3 amagremu amafutha, okwenza kube nokudla okulula kodwa okugcwala ukuphefumula. I-feta cheese igcwalisa ama-steamed veggies kanye nesifuba esinomzimba okhulayo, okwengeza ukusikisela kokudla konke kodwa hhayi ukuyiqeda amandla, futhi i-lemon ye-lemon ihlanganisa ukukhahlela okuhle ngaphandle kwe-citrus, eyaziwa yinhliziyo.
Izithako
- 2 wezipuni quinoa, eyomile
- 1/2 isanqante esiphakathi, julienned
- 1/4 indebe broccoli iziqu, julienned
- Ama-2 angenalutho angenalutho, amathumba angenasikhumba angenasikhumba, ahlaselwa ku-1/4 "ubukhulu
- amafutha omnqumo
- 1/4 ithisipuni usawoti
- 1/4 ithisipuni oregano, eyomile
- 1/2 isitsha isipinashi, oqoshiwe
- 2 wezipuni feta ushizi, crumbled
- zest kusuka 1/2 lemon
Ukulungiselela
- Beka i-quinoa ukupheka ngokusho imiyalelo yephakheji.
- I-steam izaqathe kanye ne-broccoli igxuma kuze kube ngethenda elincane.
- Hlangisa i-oven ukuya ku-350F.
- Faka isifuba sezinkukhu ngesibhakabhaka esinezinkuni futhi uphefute kancane ngamafutha omnqumo (noma ukupheka okuphambene nesikhuni) bese uphonsa usawoti, zombili zombili.
- Hlukanisa imifino, i-oregano, ne-quinoa emkhatsini wezinkukhu zezinkukhu, kanye nesipinashi, i-lemon zest, ne-feta cheese. Spoon konke phakathi, ugcine ukugcwalisa kude emaphethelweni, bese uqala ukugoqa kusuka ekugcineni kwesifuba kuze kube yilapho usuqeda umqulu ogcwele. Thepha nge-twine noma faka ama-toothpicks ekugcineni ukuze uhlale uvaliwe.
- Dlulisa amaqanda ezinkukhu epanini elincane elivuthayo, upheke kuze kube nsundu yegolide nxazonke, imizuzu engaba ngu-5.
- Dlulisa imiqulu emuva ebhodini lokubhaka uphinde uqhubeke upheka kuhhavini kuze kube sekuphekwe amabele, cishe imizuzu engu-15.
- Vumela inkukhu ipholile imizuzu emihlanu ngaphambi kokusika nokukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Nakuba izinkukhu ze-inkukhu zivame kakhulu, ungenza lesi sidlo usebenzisa isifuba se-turkey. Landela izinyathelo ezifanayo zokudla okunamandla, isitayela sokubonga. Umkhiqizo ophelile uzobukeka omuhle etafuleni futhi iphrofayili yokudla nalokhu kushintshaniswa kwamaprotheni ngeke kuhluke kakhulu.
Izindlela zokupheka ezinobungozi ngokuvamile zisebenzisa i-lemon noma i-orange zest ukuthola i-citrus-like flavour ngaphandle kwe-asidi ukuthi i-lemon noma ijusi le-orange linganikeza. Ungasebenzisa i-zest orange kune-lemon kule recipe uma ukhetha.
Thola ubuciko nge-stuffing yakho ye-veggie. I-Asparagus iyisinqumo esivamile kuma-roulades-imicibisholo emibili nje ingokwanela isifuba ngasinye.
Uma kusesikhathini , sebenzisa esikhundleni se-broccoli.
Amathiphu wokupheka nokukhonza
Ibhasikidi le-steamer yindlela elula yokudoba ama-veggies-maneza amanzi emathunjini bese ubeka ibhasikidi phezu kwebhodlela ngamanzi angaphakathi. Ipheka limbozwe imizuzu embalwa.
Kukhona indlela elula yokondla isifuba senkukhu: i-tenderizer yezinyama.
Leli thuluzi elifana nesando lesikhumba ngokuvamile lisetshenziselwa ukugoba ukusikeka okuhlukahlukene kwezinkomo nezinkukhu. Mane nje ufake isifuba senkukhu esikhwameni seplastiki noma phakathi kwamaphepha amabili okugcoba epulasitiki bese uyisondeza ekunciphiseni okufunayo. Ungagxili ngaphezulu kwendawo eyodwa-qinisekisa ukuthi uhamba ngokulinganayo kuyo yonke indawo.
Le roulade iyinambitheka futhi iqinile ngokwayo. Akudingi i-side side eyinhloko; vele usebenze eceleni kwesaladi elula. Ungakwazi futhi ukukukhonza nge-driver ye-honey. Hlanganisa isipuni esisodwa segridi yesiGreki nge uju elilodwa lesipuni, isipuni esisodwa se-mustard, kanye namanzi amathisipuni owodwa. Hlukanisa ingxube phakathi kwamabele amabili (ngamunye uzothola cishe isipuni esisodwa se-sauce).