Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 203
Amafutha - 4g
I-Carbs - 34g
Amaprotheni - 8g
Ingqikithi Isikhathi 70 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-60
Izinkonzo 6 (1/2 indebe ngayinye)
Isidishi esivamile esaziwayo ema- cookouts asezindaweni , ubhontshisi obhakiwe yiyisitshalo kunoma yiliphi itafula lepikiniki. Le nguqulo ilayishwa i-fiber-5 grams indebe yengxenye ngayinye kanye namaprotheni, i- potassium , ne-iron kusuka ku-trio yamagqabunga aluhlaza : ubhontshisi omnyama, ubhontshisi bezinyosi kanye nobhontshisi bezinso.
Amabhontshisi ayenayo impilo yonke njengoba egcwalisa ama-khalori ambalwa, okuhle ukulawulwa kwesisindo, nokugcina i-cholesterol, ushukela wegazi, nokucindezelwa kwegazi ekuhloleni. Ukudla ubhontshisi njalo kuboniswe ukunciphisa ukuncipha kwengqondo . Ngamanye amazwi, ubhontshisi uvikela ubuchopho bakho ekugugeni!
Ngokuhambisana ne-fibre, lokhu kudla kunika ubuhle obubomvu obubomvu obusiwe utamatisi, olayishwa yi-antioxidant lycopene . Bathuthukiswa nge-aple cider iviniga engavamile, engavunyelwe i-apple cider iviniga ngokulinganisela kwama-flavour kanye nama-bacteria anesifo esiswini, kanye nama-shallots emndenini we-allium yemifino, okulungile ukuguqula i-cancer futhi ugcine inhliziyo yakho iphilile. Uju lunezela elikhanyayo lokunambitheka okumnandi kwemvelo, okunikeza amandla okuthuthukisa ubuchopho bakho.
Izithako
- 2 amaminerini ama-ounce ama-tri-bean blend (izinso, ama-pinto namabhontshisi amnyama), ahlanjwe futhi agcozwe
- 2 8-ounce amathini utamatisi sauce
- 1 isipuni esisodwa samafutha omnqumo angama-virgin
- I-shallot encane encane, i-minced
- 1 ithisipuni ikhanda i-paprika
- ½ ithisipuni i-garlic powder
- 1 isipuni eluhlaza, i-aple cider uviniga ongaphili
- 1 isipuni uju
Ukulungiselela
- Hlangisa i-oven ukuya ku-350F.
- Engeza ubhontshisi kanye ne-tomato sauce esitsheni esiphephile se-ovini. Hlanganisa ngobumnene kuze kuhlanganiswe.
- E-stovetop phezu kokushisa okuphakathi, engeza amafutha e-skillet encane. Ukushisa imizuzwana engu-20; engeza shallots. Saute emaminithini ambalwa kuze kube yilapho uhamba. Susa ekushiseni.
- Yengeza ama-shallots okuphekweyo ezitsheni ngebhontshisi kanye ne-tomato sauce. Engeza kuma-paprika, i-garlic powder, i-apula cider uviniga, noju. Hlanganisa ngobumnene kuze kuhlanganiswe.
- Beka kuhhavini. Bhaka imizuzu engama-30; hlola futhi uvuse. Bhaka imizuzu engu-15 kuya kwangu-30 ubude ukuze uvumele ama-flavour ukuba ahlanganise ndawonye. Susa kusuka kuhhavini bese ukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
I-paprika ebhemayo kulesi sidlo ifaka isignesha yayo, i-mesquite flavour. Uma ufisa, ungangezela ukubhema okuningi ngebhethoni. Khetha i-nitrite / i-nitrate ehlukile, okungahlanjululwayo futhi usebenzise imali encane kuphela. Faka ama-anyanisi aluhlaza noma ama-scallions esikhundleni se-shallots, noma wonke ama-clove e-garlic wokuluma okungaphezu kwesibindi. Ukuze uvule ukushisa, engeza izikwele ezimbalwa ze-sriracha.
Ungasebenzisa uhlobo olulodwa lwebhontshisi noma lentile kulesi sidlo, futhi. Isebenza kahle kunoma yikuphi ubhontshisi noma i-legume .
Ungakwazi ukuhlanza utamatisi wonke we-sauce. Sebenzisa i-agave i-nectar esikhundleni sezinyosi amanothi amnandi, noma uma ufuna i-sweetener ye-zero-calorie engeza iphakethe le- stevia .
Amathiphu wokupheka nokukhonza
Uma usupheka isikhathi eside le dish, kungcono. Ama-flavour ahlangana ndawonye lapho epheka khona.
Lesi yisitsha esikhulu sompheki ophuthumayo, futhi.
Khonza ngenkathi ushisa. Gcina noma yikuphi okusele esiqandisini ukuze udle zingakapheli izinsuku ezintathu zokupheka. Phinda uholele kuhhavini imizuzu engu-15 noma i-microwave engaphansi kweminithi.
Lezibhontshisi ezibhakabhaka zingaphathwa kwizambane eziphekwe noma zikhishwe nge-quinoa ephekwe noma ilayisi elibomvu.
Kuyinto ehambelanayo enkulu ebhokisini elinomsoco, inhlanzi egobile, noma isifuba senkukhu. Yisebenze ebhodini lonke lokudla okusanhlamvu njenge-Sloppy Joe yemifino noma ujabulele embhedeni wemifino ukuze uthole isaladi efudumele.