Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 190
Amafutha - 7g
I-Carbs - 14g
Amaprotheni - 17g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-5 , Pheka iminithi engu-15
Izinkonzo 6
Hhayi, inkukhu (noma i-turkey) i-king-induduzo ukudla ngempela. Kuyinto isidlo eyenziwe inkukhu, ukhilimu, amakhowe, futhi ngezinye izikhathi sherry. Ukudla okungenamsoco nokududuzeka kungase kungabonakali njengokuxuba, kodwa kungenzeka ngokumane ubeke ubisi lwe-soy noma u-alimondi ukuze ubisi njalo ukhilimu. Ehlanganiswe nofulawa kanye nomhluzi wenkukhu, kwenza umsila omhlophe osayine ingxenye yalesi sidlo esiyingqayizivele. Ama-pimentos afaka kancane iphunga elingalindelekile nombala ogqamile.
Lesi yisitsha esihle kakhulu sokwenza uma usuphelile inkukhu ephekiwe noma i-turkey, noma inkukhu entsha ye-rotisserie efrijini. Inkukhu i-la king isetshenziswa ngokujwayelekile phezu kwelayisi, i-pasta noma isinkwa.
Izithako
- 2 wezipuni amafutha omnqumo
- 1/4 indebe anyanisi (oqoshiwe)
- 1 pepper encane eluhlaza (oqoshiwe)
- 1 encane (2-ounce) ingaba amakhowe (noma ama-mushroom ama-4 kuya kwangu-6 amasha, aqoshiwe)
- 1/4 isipuni pepper omnyama
- 1/2 indebe yonke ufulawa wenjongo
- 1 1/2 izinkomishi zobisi soy (ubisi obungenamvubelo noma ubisi lwe-alimondi)
- 1 1/4 izindebe izinkukhu (noma amanzi enkukhu Okungcono kunama-bouillon noma i-bouillon ejwayelekile)
- Usawoti ukunambitha uma usebenzisa izinkukhu (kodwa hhayi bouillon)
- 2 izinkomishi inkukhu (okuphekwe, diced noma shredded; noma turkey)
- 1 (ama-4-ounce) amakhemikhali aqoshiwe
Ukulungiselela
- Sishisa amafutha noma ibhotela ku-skillet phezu kokushisa okuphakathi naphezulu bese ususa anyanisi emaminithini amabili kuya kwangu-3. Engeza i-pepper eluhlaza namakhowe, bese upheka amanye amaminithi angu-5 noma kunjalo, kuze kube lula. Engeza pepper omnyama bese uhlanganisa.
- Engeza ufulawa bese upheka, uvuselela njalo, imizuzu emibili.
- Engeza ubisi lwe-soy kanye nenkokhelo yenkukhu. Engeza usawoti uma kudingeka. Letha ekumeni bese upheka imizuzu engu-3 kuya kwemi-4.
- Engeza inkukhu ephekwe noma i-turkey ne-pimento. Ukushisa nokusebenza.
Izithako Zokufakelwa Neziphakamiso Zokukhonza
Ngenkathi ugcina lesi sidlo singenalo ubisi, ungasebenzisa ubisi lwekakhukhunathi esikhundleni sobisi noma ubisi lwe-alimondi. Ngeke ukunikeza ukunambitheka kakhukhunathi esitsheni kodwa kuzokwenza kube mnandi futhi kube mnandi.
Ukugcina lesi sidlo sinempilo futhi engeza ukudla okunomsoco, sebenzisa le nkukhu engenayo i-milk la la king phezu "kwe-cauli-rice" noma isinkwa se-focaccia esinezigaxa . Njengengxenye ye- pasta , zama i-quinoa pasta. Vele uqiniseke ukuthi uyayipheka ngeplente ngoba uma igqoke ngokweqile kuyophakamisa uhlu lwe-glycemic lokudla.