Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 72
Amafutha - 4g
I- Carbs - 9g
Amaprotheni - 3g
Isikhathi esiphelele 45 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-35
Izinkonzo 9 (1 indebe ngayinye)
Sonke sizwile izidakamizwa zithi, "udle u-rainbow," futhi lokhu isobho kuyindlela enhle yokwenza lokho. Eqinisweni, yilokho okwenza isobho se-rainbow iyingqayizivele-kuyilapho ngokuvamile kunzima ukudla yonke imibala yezithelo nemifino ngesikhathi sidla esisodwa, isobho se-rainbow sikwenza. Isobho se-Rainbow yemifino sinemifino kuzo zonke amaqembu ombala, ngakho igcwele ama-antioxidants amaningi nezinye izakhi zomndeni wakho.
Naphezu kokuhlanganiswa okungavamile kokudla okunomsoco we-paprika elimnandi, i-turmeric, isinamoni, nomshukela oshisayo, lo mhluzi wemifino yinto abantu abavame ukuyithanda. Ungabeka i-turkey esele noma inkukhu kuyo, kodwa ingahlala yodwa ngaphandle kwenyama. Kuhle futhi ngamabhontshisi noma ama-chickpeas uma ukudla kwakho kuvumela. Uma unamaphila omusha azungezile, zizwe ukhululekile ukuwaphonsa nabo.
Izithako
- 2 wezipuni amafutha omnqumo
- 1 anyanisi ophakathi (oqoshiwe)
- 2 iziqu ezincane zesilimo esidliwayo esinamagatsha anamanzi (oqoshiwe)
- 4 clove garlic (ucindezelwe)
- I- pepper ebomvu eyi-1 ebomvu (eqoshiwe)
- 1 inkomishi isanqante (ithanga oqoshiwe noma oqoshiwe uma etholakalayo)
- 1 ukuphuza isipuni poprika sweet
- 3 amathisipuni turmeric
- 1/2 isipuni sinamoni
- 1 leaf leaf
- 1 isipuni esishukela sauce
- 1 (15-ounce) ingaba utamatisi (oqoshiwe)
- 5 izinkomishi stock yemifino
- Ama-ounces ubhontshisi ama-10 (amaqhwa noma ahlanzekile)
- 1 i-leaf chard enkulu (uthathe imichilo emincane, noma isipinashi noma i-kale)
Ukulungiselela
- Esikhathini sommbizi omkhulu wesobho, amafutha omuncu, anyanisi, nesilimo esidliwayo esinamagatsha anamanzi. Pheka ukushisa okuphansi imizuzu engu-5 kuya kwe-10 ukuthuthukisa ubumnandi obuningi ku-anyanisi.
- Engeza i-garlic bese upheka imizuzu engu-1 kuya kwemibili. Vula ukushisa kuya medium bese wengeza pepper kanye izaqathe. Pheka enye imizuzu engu-1 kuya kwemibili bese wengeza izinongo. Faka futhi upheke kuze kube mnandi-ngomunye umzuzu noma kunjalo.
- Engeza utamatisi nesitokisi, bese ubhala imizuzu engu-15. Engeza ubhontshisi bese ubhala bese ubamba imizuzu emihlanu noma kuze kube yilapho ubhontshisiwe. (Uma usebenzisa inyama ephekwe njengezinkukhu noma i-turkey, engeza ngalesi sikhathi.) Lungisa ukudlala ngosawoti kanye nopelepele uma kudingeka.
Ukunikeza iziphakamiso
Njengenkambo eyinhloko le isobho iphelele, kodwa qiniseka ukuthi ungeze ezinye izinto ukuze abantu abadala badle ukuze bangaphansi. Isaladi enhle ye-starter ene-vinaigrette yokugqoka iyaphunga ngaphambi kwesobho. Ungase uzame ukungeza inyama isobho njengendlela yokukhetha kulabo abangenalo imifino. Noma grill up ezinye inkukhu, inhlanzi, inyama yenkomo noma isobho kabobs bese uwabeka ezigcawini ezihlukene kulabo abanesithakazelo ekwenzeni ukudla okungcono kakhulu.