Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 346
Amafutha - 11g
I-Carbs - 51g
Amaprotheni - 13g
Ingqikithi Isikhathi esingama-35
Lungisa amaminithi angu-10 , Pheka amaminithi angu-25
Izinkonzo 2
Uma umfutho wegazi lakho uphakeme, kubalulekile ukufaka inqwaba yemifino, okusanhlamvu okuphelele , kanye ne-fiber ekudleni kwakho. Ama-pepper aqoshiwe ahlanganisa konke lokhu kwesidlo esisodwa esikahle. Le nguqulo yaseMedithera ihlanganisa i-quinoa egcwele okusanhlamvu, ama-chickpeas, nokuningi kwemifino, konke okuhlinzekela ukugcwalisa i-fiber. I-pepper ebomvu ne-utamatisi ibuye ihlinzeke ngamavithamini A no-C kanye ne-antioxidant i- cyycopene ye-punch enempilo.
I-pepper eqoshiwe kulula ukuyilungisa futhi ibambe kahle esiqandisini sezinsuku zokudla phakathi nesonto. Ungakwazi ukwenza ngokwezifiso ukuthi uyengeze kubo. Shintsha i-rice nelayisi elimnyama noma i-farro uma unayo, noma wengeze ubhontshisi nemifino ehlukene okumele isetshenziswe. Ungafaka futhi inkukhu ephekwe noma i-steak uma ufuna ukwengeza amaprotheni amaningi uma uhlela ukudla le pepper ngokwawo.
Izithako
- 2 i-pepper enkulu ebomvu i-bell
- 1 inkomishi ephekwe i-quinoa
- 1 indebe encane ye-sodium ephekwe
- 1 inkomishi i-cherry utamatisi, ihlukaniswe
- 2 wezipuni amapine nati
- Izipuni ezimbili ezihlanjululwe ama-olives omnyama
- 1 i-clove garlic
- 1 ithisipuni iwayini elibomvu uviniga
- 1 ithisipuni omisiwe oregano
- I-parsley eqoshiwe, ngokukhonza (okukhethwa kukho)
Ukulungiselela
- Ihhavini lokushisa ku-350F.
Sika isikhonkwane se-pepper ngokuqondile phansi phakathi nendawo bese ususa iziqu kanye nembewu. Faka i-pepper ebhodini elibhaka elihlanganiswe ngesikhumba noma umuthi wokubhaka we-silicone.
Esikhathini sokuxuba, hlanganisa izithako ezisele. Ingxube ye-Scoop ibe yi-pepper halves.
Bhaka amaminithi angu-20 kuya kwangu-25, noma kuze kube yi-pepper ithambile kodwa isabambe isimo sayo. Susa kuhhavini bese ufafaza i-parsley ngaphambi kokukhonza (okukhethwa kukho).
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungasebenzisa ilayisi elibomvu eliphekwe noma okunye okusanhlamvu, okufana ne-farro, endaweni ye-quinoa.
Faka noma yimiphi imifino onayo esiqandisini sakho okudingeka isetshenziswe.
Amathiphu wokupheka nokukhonza
Khonza lezi zipelepele ezigxiliwe njengosidlo semifino noma ubanda njengemini.
Sisebenzela isigamu sepilisi njengendwangu ehlangene nenkukhu ehlutshiwe noma inhlanzi ukuze uthole ukudla okuphakeme kwamaprotheni.