Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 307
Amafutha - 7g
I-Carbs - 51g
Amaprotheni - 15g
Isikhathi esiphelele Isikhathi esingama-60
Lungisa amaminithi angu-10 , Pheka iminithi engu-50
Izinkonzo 3 (1/3 noodles + 2/3 indebe lentils)
Zinike i-whammy yezinzuzo ezintathu ngokufaka ama-lentile kwenkomo yenkomo esetshenziselwa zokupheka zendabuko ezisekelwe inyama.
Okokuqala, i-lentile iyimithombo engamaphesenti eshibhile futhi eqhubekayo yamaprotheni-i-pounds iyokukhokhela ngaphansi kwama-dollar amabili. Okulandelayo, banikeza i- potassium yokulawula ukucindezelwa kwegazi futhi akukho mafutha, okungeke kushiwo izitsha zokudla inyama. Okokugcina, bapakisha ngokugcwalisa kakhulu ama-fibre namaprotheni, isidingo uma udla ukudla okuphansi kwekhalori ukuze ukwazi ukuhlala ugcwele. Ngenkathi inyama ineprotheyini, ine-zero fiber, ngakho-ke i-lenti iyinselele yokuwina.
I-lentil bolognese inikezwa phezu kwe-spaghetti nokuxuba kwe- noodle . I-zucchini eyongeziwe ingenye enye inkohlakalo yokusika ama-calories (futhi, kulokhu, i-carbs) ngenkathi enezela i-fiber.
Izithako
- 1 isipuni samafutha omnqumo
- 2 i-garlic clove, i-minced
- 1/2 anyanisi ophuzi ophakathi, othosiwe kahle
- I-1/2 i-orange bell pepper, i-finely minced
- 1 isanqante esesisiphakathini, eshicilelwe
- 1/2 inkomishi eyomile okweluhlaza okweluhlaza okwesibhakabhaka
- 2 utamatisi omncane, oqoshiwe
- 1 inkomishi utamatisi sauce (1 8-ounce kungaba)
- 1 inkomishi amanzi
- 1/4 isipuni umhlabathi omnyama
- 1 ithisipuni basil omisiwe
- 1 ithisipuni omisiwe oregano
- 1 zucchini enkulu, spiralized
- 2 ama-ounces lonke u-spaghetti kakolweni
Ukulungiselela
- Ukushisa amafutha omnqumo epanini eliphakathi kokushisa okuphakathi.
- Engeza i-garlic, anyanisi, i-bell pepper, ne-izaqathe. Ukupheka, ukuvusa ngezikhathi ezithile, kuze kube lula.
- Engeza i-lentile nazo zonke izithako nge-oregano. Hlanganisa ndawonye bese uletha ngamathumba, bese ubhala, bese upheka imizuzu engaba ngu-30 kuze kuphekwe lentile. Hlanganisa ngezikhathi ezithile.
- Ukupheka u-spaghetti ukolweni wonke ngokulandela imiyalelo yephakheji ngemaminithi angu-20 ekuphekeni i-lentile.
- Hlanganisa ama-noodle e-zucchini nge-spaghetti futhi phezulu nge-lentil bolognese.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungasebenzisa izinkomishi eziyi-1/2 ezinamathisisi akhiqiwe okheniwe esikhundleni samatamatisi nosawoti.
Sebenzisa noma yiliphi i-pepper le-bell lemibala elinikeziwe.
Nakuba izaqathe zingeza ukuthungwa okufiselekayo futhi zisebenze kahle ngokufaka umbala we-dish, zikhululeke ukuzama ezinye imifino. Ama-beet avuliwe azoboleka umbala ocebile kanye ne-tad yobumnandi, isibonelo.
Ungasebenzisa futhi i-pasta esekelwe ngobhontshisi esikhundleni se-pasta yonke yengqolowa ye-fibre ngisho namaprotheni amaningi. I- pasta esekelwe i- chickpea, isibonelo, iyatholakala kabanzi manje futhi yenza indawo efanelekile yokuthungatha ukuhlakanipha.
Amathiphu wokupheka nokukhonza
Engeza izipuni ezimbili kuya kwezingu-3 zamanzi ngesikhathi uma ingxube kwisinyathelo 4 iba mkhulu kakhulu ngaphambi kokuba i-lenti ipheke.
I-spiralizer iyindlela elula yokwenza ama-noodle e-zucchini, kodwa ungasebenzisa futhi i-peeler. Uma ama-noodle ephuma kakhulu kakhulu nge-peeler ungawafaka zibe yimichilo encane.
Fafaza isipuni se-parmesan esikhishiwe uma ukhonza, uma uthanda.