I-Sweet Shrimp Ne-Citrus Black Bean Isaladi

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 342

Amafutha - 13g

I- Carbs - 47g

Amaprotheni - 13g

Ingqikithi Isikhathi 70 iminithi
Prep 20 min , Pheka iminithi engu-50
Izinkonzo 2

Kwase kudlula isikhathi, ukudla kwe-cholesterol-dense njengamaqanda nama-shrimp kwakudangele ukudla okuphephile kwenhliziyo. Ucwaningo lwamuva luveze ukuthi i-cholesterol yokudla ayiyona isithombe esilandelayo ekuxhumaniseni amazinga egazi le-cholesterol kanye nesifo senhliziyo. Eqinisweni, i-cholesterol yokudla ayiyona indima ngqo, okusho ukuthi ungajabulela izinzuzo zamaqanda nezinhlanzi njengengxenye yokudla okuphelele okugcwalisa izidingo zakho zokudla okunomsoco.

Ngokulinganisela, imfucumfucu ikakhulukazi i-smart heart ekungezeni kokudla kwakho. Nakuba i-cholesterol ephakeme, ingaphansi kwamafutha aphelele futhi cishe ayikho amafutha agcwele , yilokho okudingayo okufanele uyikhumbule. Amanoni agcwele ngokweqile angalimaza enhliziyweni yakho nasemifuleni yegazi ngokuhamba kwesikhathi.

Kule iresiphi kufakwe eceleni kwamabele , inhlamvu yonke (uhlobo oluthile lwenhliziyo yokudla smart), kanye nesaladi e-black bean isaladi eline-fiber (i-fiber nayo iboniswe ukusiza ukunciphisa i-cholesterol yegazi).

Uma ungewona fan of the izithako othize lapha, buka ukuhlukahluka isithako isithako kanye substitutions echazwe ngezansi. Kunokuningi okumele ukhethe kusuka.

Izithako

• 1/4 indebe omile omile
• 2 wezipuni ujusi kalamula
• 1/2 isipuni samanzi
• 1 ithisipuni sriracha
• 1 ithisipuni ephansi-sodium soy sauce
• 1/2 isipuni uju
• Izinhlanzi ezinkulu ezingu-12
• 2 amathisipuni amafutha omnqumo
• Izindebe ezimbili zixubene nemifino
• I-1/2 indebe emanzini abhontshisiweyo, ahlanza
• 1/2 pepper elibomvu i-pepper, eliqoshiwe
• 1/2 indebe yamagilebhisi omvini, inxenye
• 1 isipuni samafutha omnqumo
• 2 wezipuni ujusi orange
• 1 isipuni se-dijon yesipuni
• 1/4 ithisipuni usawoti
• 1/8 isipuni pepper omnyama

Ukulungiselela

1. Beka imbiza ukupheka ngokusho imiyalelo yephakheji. Uma usuphekwe, wabeka eceleni ukuze uvumele ukupholisa futhi usebenzise esiteji sesi-5.
2. Ngesikhathi uhlaka lupheka, lungisa ama-marinade ama-shrimp. Hlanganisa ijusi lemon, amanzi, sriracha, soy sauce, nobusi esitsheni esincane. Hlanganisa kahle.
3. Beka ama-shrimp esikhwameni se-zip-top uphinde uthele ku-marinade, uqiniseke ukuthi ugqoka zonke izinhlanzi. Vumela uhlale esiqandisini imizuzu engu-15 kuya kwangu-20.

1. Ngenkathi ama-shrimp ehamba ngezinyawo, lungisa isaladi. Indawo imifino ehlanganisiwe, ubhontshisi omnyama, pepper bell, kanye utamatisi wamagilebhisi zibe esitsheni. Esikhathini esitsheni esihlukile, hlanganisa amafutha omnqumo, ijusi le-orange, isinaphi le-dijon, nosawoti kanye nopelepele, ukuxuba kahle.
2. Engeza isilibishi eliphekwe kwisaladi elimnyama, wengeze ukugqoka, bese uphonsa izithako ngobumnene. I-refrigerate ngenkathi upheka ama-shrimp.
3. Susa ama-shrimp kusuka ku-marinade yawo. Sishisa amathisipuni amabili amafutha omnqumo esikhwameni esikhulu phezu kokushisa okuphansi futhi upheke ama-shrimp kuwo imizuzu engu-3 kuya kwemi-4, uphenduke kanye uhambe.
4. Gcoba isaladi le-bean nesimnyama kanye ne-shrimp okuphekwe futhi ujabulele.

Ukuhlukahluka Kwesithako kanye Nokusekela

Uma kuziwa emanzini onke, amabele akuyona yedwa ongayifaka ngempumelelo kule saladi . Sebenzisa lokho onakho, kube yi-quinoa, i-bulgur, i-freekeh, ibhali, noma ilayisi lasendle.

Uma usuqeda ukusebenzisa ibhali, cishe uzothola ibhali elipotshwe esitolo sakho sokudla.

Lezi zinhlobonhlobo zihlanjululwe futhi zinefiber encane kunebhali elivotshwe, elisekhona izingqimba zangaphandle ezicebile zethusi. Uma ungathola ibhali elinamafutha, lisebenzise! Vele uqaphele ukuthi kuzothatha amaminithi angu-20 engeziwe ukuze upheke.

Okufanayo kuya kubhontshisi. Uma ungenayo ubhontshisi omnyama , i-chickpeas, cannellini, izinso, i-pinto, nabanye basebenza kahle.

Zizwa ukhululekile ukusebenzisa izinguqulo ezisemathinini ukuze ulondoloze isikhathi-qiniseka nje ukuthi uwahlanza ukuze unciphise okuqukethwe kwawo kwe-sodium.

Ucabanga ukuthi awukwazi ukwenza lesi saladi ngokwezifiso noma yikuphi okunye? Iluhlaza lufana nokunye okunjengokunye okusanhlamvu kanye nobhontshisi. Uma imifino ehlanganisiwe yengane ayiyona eyintandokazi yakho, zama ukusebenzisa isipinashi noma i-kale.

Amathiphu wokupheka nokukhonza

Kukhona izingxenye eziningi kule ndawo, ngakho-ke kungase kubonakale kunzima kakhulu. Hlala endleleni ngokuqala ngesithako esithatha isikhathi eside ukupheka. Kulesi simo kungumuthi, okungathatha imizuzu engama-40, isikhathi esiningi sokuba uhambe ngezinhlanzi bese ulungisa isaladi. Ngesikhathi isihlahla siphelile uzoba nezinye izingxenye ezilungele ukuyisebenzisa, futhi.