I-Turkey Black Bean Chili Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 384

Amafutha - 4g

I- Carbs - 57g

Amaprotheni - 32g

Isikhathi esiphelele 390 iminithi
Lungisa amaminithi angu-30 , Pheka iminithi engu-360
Izinkonzo 6

Ukuthola isikhathi sokwenza ukudla komndeni wakho okunempilo kunzima ngezinye izikhathi, ikakhulukazi ngemisebenzi yangaphandle. Kodwa lesi sidlo singakunika umphumela omuhle esikhathini esincane. Kwenzeka kanjani lokhu?

Okokuqala, wenza izinto zokuthenga kwakho futhi ulungiselele kusengaphambili uma unesikhathi. Okwesibili, uzifakela zonke izithako ndawonye esikhwameni sefriji ukuze uziqede uma kudingeka. Okwesithathu, wenza uhlelo uma udinga lokhu kudliwa. Uma wazi ukuthi yiliphi ilanga leviki lakho elidinga isidlo esheshayo, ubeka isikhwama sakho samahhala sezithako esiqandisini ukuze uhlasele ngaphambi kwezinsuku ezimbili kusengaphambili. Ngakusasa ukuthi udinga ukudla okusheshayo nokunomsoco, ufaka izithako ku- crockpot noma i-cooker ephuzayo , ukumboza, uyivule phansi, uphinde uhambe.

Ukuzikhokhela? Uza ekhaya endlini ephunga isilili esimnandi futhi wazi ukuthi ungondla umndeni wakho phakathi kwayo yonke imisebenzi, umsebenzi wesikole, nemihlangano yeqembu. Abanye abantu bayakujabulela ukwenza izindlela zokupheka eziningana ngesikhathi esisodwa ngenhloso yokuba nezinombolo zamafriji ezitholakalayo phakathi nesonto. Ngale ndlela, kukhona ukuthengwa kokudla okuncane okuncane futhi isikhathi sokulungiselela esidingekayo phakathi nesonto.

Izithako

• Isisindo esingama-1 sisimile se-turkey
• I-28-ounce ingaba i-tomato sauce
• Amakhodi ama-15-ounce wabhontshisi abamnyama, agonywe futhi ahlanza
• 1 14.5-i-ounce ingaba utamatisi oqoshiwe, ongagciniwe
• 1½ inkomishi yemifino efriziwe
• 2 clove kagalikhi, ingulube
• Isipuni esingu-1 se-paprika
• Isipuni esingu-1 se-chili powder
• 2 amathisipuni omkhuni womhlabathi
• 1 1/2 ithisipuni yomhlabathi oregano
• 1/4 isipuni se-pepper elibomvu elibomvu

Ukulungiselela

1. Bhala isikhwama samafriji negama le-recipe yakho, usuku, kanye nemiyalo ye- "Phuma emgodini wokugcoba ngokuphansi kwamahora angu-6-8."
2. Uma unayo, sebenzisa isitsha esikhulu sepulasitiki ukuze usize isikhala sakho esikhishwe ngesibhakela njengoba ufaka izithako zakho.
3. Engeza zonke izithako esikhwameni sakho esibhalwe phansi bese ubhafele.
4. Uma ungathanda ukulungisa lesi sikhilimu, vumela isikhwama sakho sezithako ukuba uvikeleke esiqandisini.
5. Bese ufaka okuqukethwe kwesikhwama kumpheki wakho omncane, ubeke ikhava, bese upheka ngezansi amahora ayisithupha kuya kwangu-8 noma kuze kube yilapho isilili sakho singama-degrees Fahrenheit angu-165.

1. Hlukanisa i-turkey, ugxume, futhi usebenze nge-shredded ushizi nanoma yikuphi okunye okuthandayo okuyi-chilipi.
2. Ukuze uthole imiphumela engcono kakhulu, sebenzisa i-efrijini yakho yokudla ngaphakathi kwezinyanga ezintathu kuya kwezine.