Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 91
Amafutha - 6g
I- Carbs - 9g
Amaprotheni - 3g
Isikhathi esiphelele Isikhathi esingama-60
Prep 15 min , Pheka iminithi engu-45
Izinkonzo 5 (1/2 indebe ngayinye)
Le iresiphi ifaka izithako eziphephile zobuchopho ezifana nesitshalo seqanda, esincane kwamakhalori nama-carbs kanye nomthombo omuhle we-fibre ne- potassium . Ngaphezu kwalokho, i-pistachios, ehlinzeka nge- vitamin E , igcwele amaphilisi angenalutho, ama-protein, ne-carotenoids lutein ne-zeaxanthin, ekulungele impilo yeselula yonke.
Amafutha omnqumo angaphezu kwentombazane ayenezela ekuxubeni kwengqondo ekhulisa ingqondo namakhulu ama- antioxidants anamandla nama-anti-inflammatory compounds, kanye namafutha enempilo . Khumbula ukuthi ukungeza amafutha emva kokupheka kusiza ukugcina izakhiwo zayo ezithuthukisa impilo, njengoba ukushisa okuphakeme kakhulu kungabhubhisa izakhi zomzimba ezincane ezisekelwe ezitshalweni.
Izithako
- 1 isitshalo seqanda esiphakathi, sageza futhi sibe yimincetu encane
- Amakhekhe ama-ΒΌ amakhemikhali ahlanzekile, aqoshiwe
- I-sprigs e-rosemary entsha, ehlanjwe futhi ehlelwe kahle
- Isipuni esingu-1 sibheke i-paprika
- 1 isipuni esisodwa samafutha omnqumo angama-virgin
Ukulungiselela
- Hlangisa i-oven ukuya kuma-degree angu-400.
- Zichitha zonke izithako, ngaphandle kwamafutha omnqumo, ungene esitsheni esiphezulu se-ovini. Hlanganisa ngobumnene ndawonye kuze kuhlangane. Beka kuhhavini bese upheka imizuzu engu-45 kuya kwehora elingu-1.
- Hlola futhi uvuselele njalo imizuzu engu-20. Uma isitshalo seqanda selithambile futhi sibunwe, susa kuhhavini bese uhlala imizuzu emihlanu. Gcoba ngamafutha bese uphonsa ngobumnene ukugqoka.
Ukuhlukahluka Kwesithako kanye Nokusekela
Esikhundleni sokuphuza i-paprika, ungasebenzisa i-curry powder, i-sriracha, noma i-cayenne pepper.
I-spice ngayinye inikeza ukunambitheka okukhulu ngesindlela sayo siqu, kanye nezakhiwo ezinamandla zokulwa nokuvuvukala. Ngaphezu kwalokho, i-capsaicin-isakhi esitshalo esinika i-sriracha ne-cayenne amandla okushisa-ingaqinisa umzimba kancane kancane .
Ungafaka u-garlic fresh ukwandisa u-vithamini C , i-antioxidant ebalulekile, futhi ukwandisa ukumunwa kwe-vitamin B1 noma i-thiamin, okugcina ukujikeleza nenhliziyo enempilo. I-Shallots ingakwazi futhi ukwengeza ukunambitheka kwe-bolder, futhi iyinkanyezi enkulu yokudla okunomsoco. Lezi anyanisi ezincane, ezinama-purplish ziqukethe i- quercetin , isakhi esingavimbela isifo senhliziyo, uhlobo lwesifo sikashukela, namanye amagciwane.
Amathiphu wokupheka nokukhonza
Khonza efudumele nge-dollop ye-yogurt elula ukuze unciphise ukushisa kancane. Khonza eceleni kwe-saumoni noma isifuba sezinkukhu, kanye nesaladi ehlanganisiwe yemifino.
Ungagcina futhi ulondoloze isitshalo seqanda esisele esiqandisini ebusuku. I-flavour ihlangana ndawonye kahle uma iqandisini.
Konke okumele ukwenze ukuphinda uphinde uphinde usebenzise ama-microwave imizuzwana engu-30 noma kuhhavini imizuzu engu-10 ku-350 degrees ukuze ujabulele isidlo futhi.