Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 120
Amafutha - 5g
I- Carbs - 13g
Amaprotheni - 9g
Ingqikithi Isikhathi 22 iminithi
Lungisa amaminithi angu-20 , Pheka amaminithi angu-2
Izinkonzo ezingu-10 (cishe ngo-2/3 indebe ngayinye)
Le saladi ye-broccoli i-turkey iresiphi iresiphi ayifani nendawo eningi kakhulu yendabuko ye-broccoli isaladi nezithako zayo zemvelo. Igcina inhlanganisela efanayo enamanzi-enambitheka enhlanganisela yesaladi e-broccoli ebandayo, kodwa iveza ukunambitheka okungaphezulu ngejusi lemondi ngaphezu kokujwayelekile kanye nokusetshenziswa kwama-currants esikhundleni sezithelo zomisiwe. Imbewu ye-sunflower yengeza ukwanda okukhulu okudingekayo. Njengoba ama-currants encane kakhulu, uthola amaphuphu amancane afana nobumnandi obushukela kancane.
Izithako
- 3/4 indebe engekho fat
- Izipuni eziyi-1 1/2 ilamula lemon (amathisipuni angu-4 1/2, noma ukunambitha)
- 2 wezipuni date unamathisele
- 1/4 indebe eqoshiwe
- u-anyanini
- 2 wezipuni currants omisiwe oqoshiwe zibe izingcezu ezincane
- 2 ama-stalks amakhulu
- i-broccoli (eqoshwe ezinkomishi ezingaba ngu-5 ze-florets nesitshalo elihlutshiwe)
- 1/4 pound turkey ubhekeni
- 1/4 indebe
- imbewu yelanga (hhayi usawoti)
Ukulungiselela
- Pheka ubhekeni we-turkey kuze kube yilapho uphahla, uphazamise ukuvuza bese uvala ibhekoni lamafutha amaningi. Chop the bacon turkey zibe isigamu intshi kuya izingcezu intshi.
- Esigodini esikhulu, hlanganisa ndawonye zonke izithako zokugqoka, bese ufaka usawoti kanye nopelepele ukunambitha. Ngemuva kokuhlanganiswa kahle, engeza anyanisi oqoshiwe kanye nama-currants omisiwe.
- U-Blanch iziqu ezinkulu ze-broccoli (eqoshiwe elingana nezinkomishi ezingu-5 ze-florets kanye nesitshalo elihlutshiwe) ngokulibilisa noma ukuyihambisa microwaving for 1 to 2 minutes. Kumele kube nzima kakhulu, hhayi nje kanzima njengoba kuluhlaza. Ngokushesha uyipholise emanzini e-ice, noma ngokuyiqhuba ngaphansi kwamanzi okumpompi abandayo.
- Esikhathini sokugqoka, engeza i-broccoli e-blanche, i-1/2 pounds ibhawuni iphekwe kuze kube yilapho ihlwitha, idonswe futhi iqoshiwe, kanye nengxenye engu-1/4 indebe engabonakali yelanga. Hlanganisa kahle ukuze uqiniseke ukuthi konke kuhlanganiswe nokugqoka.
- Uma ungathanda, gcina kancane imbewu ye- sunflower kanye nebhethoni ukuze ufafaze phezulu.
Okuningi Nge-Currants Emile
Ama-currants owomile empeleni abomvu obomvu, amagilebhisi amnyama aseKorinte ayengenambewu omisiwe ukuze akhiqize izithelo ezimnyama, ezincane. Igama elithi "currant" livela edolobheni lasendulo lesiGreki elithi "Corinth."