Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 137
Amafutha - 5g
I-Carbs - 19g
Amaprotheni - 7g
Ingqikithi Isikhathi esingama-35
Lungisa amaminithi angu-10 , Pheka amaminithi angu-25
Izinkonzo 4 (1/2 indebe ngayinye)
Ama-lentils kanye namahlumela aseBrussels abelana ngamehlo kulezi zitshalo ezinamatshe aseBrussels kanye nesaladi elaligcobe.
Njengezinhlanzi eziningi, i-lentiy isisetshenziswa eshibhile nesimeme sokudla-ungathenga i-pound ngaphansi kwama-dollar amabili futhi uthathe inqwaba yokugcwalisa i-fibre namaprotheni ngokukhonza. Ngaphezu kwalokho, banikeza i- potassium yokucindezela kwegazi, i-blood support ye- iron , namanoni. Lokhu kuyinhlanganisela eyinqobe yokudla okuwusizo ekulawuleni umfutho wegazi ophezulu.
Uma ugosiwe futhi ubhanjiswe namahlumela aseBrussels okhulayo, unokudla okungenamsoco noma isisekelo samaprotheni engeziwe, njengenkukhu noma inhlanzi .
Izithako
- 1/2 indebe ephekiwe
- 1 isanqante esiphakathi
- I-1/2 ebomvu i-pepper
- 1/2 isipuni ushukela osikiwe
- 1 isipuni samafutha omnqumo
- 4 ezinkulu amaBrussels amahlumela, shredded
- 8 iminqumo, lisikiwe
- 2 wezipuni ujusi kalamula
- 1/4 isipuni umhlabathi omnyama
Ukulungiselela
- Thayela ishidi elikhulu lokubhaka uphinde ulungiselele kuhhavini ku-350F.
- Toss lentils, isanqante, futhi bell pepper ngosawoti namafutha omnqumo bese uhlele ebhodini lokubhaka. Ukuqothula ama-20 ukuya ku-25, ukuhlola futhi kuvuselele konke okuphakathi kokuhamba.
- Uma usulungile, qhafaza isanqante ibe yizingqimba ezincane kanye ne-dice le-pepper bell.
- Hlanganisa amalenti, ama-veggies, amahlumela ase Brussels, ama-olives, ijusi lemon, kanye nomnyama omnyama.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungasebenzisa noma yiliphi i-pepper le-bell nombala noma yikuphi uhlobo lweminqumo oyinikezile.
Uma kuziwa eminqumo, uzobona izinhlobo eziningi emanzini esitolo-manzanilla kanye ne-kalamata yizinto ezimbili ezivame kakhulu. Ama-olivini aluhlaza (njengama-manzanilla) kanye nama-olive amnyama (afana ne-kalamatas) ahluke ekuvuthweni kwawo, kanti iminqumo emihle igcwele ukwedlula uketshezi. Ukuqukethwe kwabo kokudla okunomsoco kuyafana-kokubili kokunikeza amafutha monounsaturated enempilo kanye neminye yamaminerali.Nokho, gcina isodidi. Kuzohlukahluka kuye ngokuthi uhlobo lwe-brine lusetshenzisiwe, ngakho thatha umzuzu ukuqhathanisa amalebula .
Futhi, awufuni ama-olives anezinyosi kule recipe, kuphela ama-pitted ones, kodwa uqaphele ukuthi ama-olivini aluhlaza ngokuvamile agcwele ama-pimientos, ama-almonds, i-garlic, nezinye izinto ezingeziwe, okuzophazamisa izibalo zabo zekhalori.
Amathiphu wokupheka nokukhonza
Uma unamahlumela amaningi aseBrussels ungawafaka endaweni yokucubungula ukudla. Njengoba sisebenzisa kuphela amane lapha, sebenzisa ummese nje. Sika uhlumela ngalunye ngesigamu, ke, ubambelele ekugcineni kwesigubhu esinzima, sibeke kancane uze ufike ekugcineni.
Ungalahla ukuphela kanzima.