Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 248
Amafutha - 15g
I-Carbs - 8g
Amaphrotheni - 22g
Ingqikithi Isikhathi esingama-35
Lungisa amaminithi angu-30 , Pheka amaminithi angu-5
Izinkonzo 6 (2 izinkomishi ngamunye)
Le isaladi elimnandi, elinamahloni, elinomsoco, elimnandi, elimnandi, lihle kakhulu ngesidlo sasemini noma lesidlo sakusihlwa. Iqukethe imifino eluhlaza, iphezulu amaprotheni, futhi i-strawberries esanda kuphuma entwasahlobo. Ngaphezu kwalokho, iphansi kuma-FODMAPs. Ukudla kokudla i-rotisserie turkey kuyinto enhle kakhulu.
Izithako
- ¼ inkomishi izimbali izingcezu
- 4 izinkomishi eziqothulwe ibhotela lethisi
- 4 izinkomishi eziphethe isipinashi esisha esisha
- Ama-radishes angama-4 aphakathi nendawo ahlanzekile, ahlutshiwe kancane
- Ama-ounces angama-12 agwetshiwe e-turkey, anqunywe ngezicucu ezincane
- ½ ama-strawberries amakhilogremu, aqhathanisiwe, ahlotshiswe ngobude 1/8 amasentimitha ubukhulu
- 3 ama-ounces chevre
- ¼ inkomishi iviniga ibhalsamu
- 1 isipuni amanzi
- ½ ushukela weashukela
- 1/16 ithisipuni usawoti
- 1 ½ ithisipuni lwesinaphi se-Dijon
- 3 wezipuni amafutha omnqumo
Ukulungiselela
- Ku-skillet encane, izicucu zomunyu ezinamaqanda ngaphezu komlilo ophakathi kwemizuzu emihlanu kuya kwezingu-7, zivuselela njalo, aze zibe mthunzi noma ezimbili zibe mnyama, bese ususa ekushiseni bese uzibeka eceleni ukuze uzipholile. Amantongomane ashisa kalula, ngakho ungawashiyi angabalindi.
- Emgodini omncane onomquba ohlangene, hlanganisa uviniga, amanzi, ushukela, usawoti, lwesinaphi, namafutha omnqumo. Ukumboza uphinde ugubha kuze kube yilapho ukugqoka kufakwa kahle, imizuzwana engu-30 kuya kwangu-60.
- Esikhathini esikhulu sokukhonza, hlanganisa i-lettuce, isipinashi, ama-radishes, u-turkey, ama-walnuts, nama-strawberries ahlosiwe. Gcoba isaladi nge-vinaigrette. Hlukanisa isaladi zibe izitsha ezinkulu noma amapuleti futhi phezulu ngamunye okhonza ne-chevre nama-walnuts agwetshiwe.
Ukuhlukahluka Kwesithako kanye Nokusekela
Esikhundleni se-turkey egosiwe, sebenzisa inkukhu ephekiwe, elinezinyosi. I-turkey inyama ingasetshenziselwa esikhundleni se-turkey eyosiwe, kepha okuqukethwe kwe-sodium ye-recipe kuyoba ngaphezulu kakhulu.
I-candied walnuts ingasetshenziswa esikhundleni sokugcoba, futhi ungasebenzisa i-feta cheese esikhundleni se-chevre.
Amathiphu wokupheka nokukhonza
U-Vinaigrette uhlala kahle efrijini kuze kube yiviki elilodwa. Kungani ungaphindi kabili iresiphi?