Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 95
Amafutha - 7g
I-Carbs - 3g
Amaprotheni - 5g
Isamba Isikhathi 25 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-15
Izinkonzo 4
Izidakamizwa zithanda ukubiza isipinashi kanye neminye imifino enamagatsha "amagumbi okudla okunomsoco" ngenxa yezinhlobonhlobo ezihlukahlukene zezakhi ezinikezela-amavithamini A, C, K, magnesium , kanye ne- folate , nje ukubiza ezimbalwa. Ukulondoloza ukudla okunjalo kunconywa ekudleni okuningi, ikakhulukazi okuphephile kwenhliziyo. Basiza ukukuthola ukuthi umzimba wakho udinga ukusebenza kahle. I-magnesium, isibonelo, ibalulekile ukushaya kwenhliziyo evamile futhi ingasiza ukunciphisa ukucindezeleka kwegazi, kanti ama- vithamini e-B afana nokudlalwa indima ekuhloliseni isifo senhliziyo.
Inselelo yabaningi ukujabulela lokhu kudla ngaphandle kokukhathala. Uma usuphelile isipinashi esineziphuzo kanye nama-saladi wesipinashi, zama ukufaka isipinashi ibe mnandi, zokupheka zokudala ezinjengama- quiches amancane , izitsha ezinomsoco , nokupheka okulula kakhulu kwe-skillet njengale.
Izithako
- 1 isipuni samafutha omnqumo
- 1 anyanisi omncane, oqoshiwe
- Amaqanda ama-3 amakhulu, aphihliwe
- 1/4 ithisipuni turmeric
- 1/2 isipuni usawoti
- 2-3 ugaye umnyama omnyama
- 2 izinkomishi baby amaqabunga isipinashi
- 1/2 indebe cilantro, eqoshiwe
- 1/2 indebe yetshezi, eqoshiwe
Ukulungiselela
- Ukushisa amafutha omnqumo e-skillet encane phezu komlilo ophakathi.
- Engeza u-anyanisi uphinde upheke kuze kube yilapho ubhekwa i-caramelized, imizuzu engu-4 ukuya ku-6. Hlanganisa ngezikhathi ezithile ukuvimbela ukuvutha.
- Ngesikhathi u-anyanisi epheka, gcoba ndawonye amaqanda, i-turmeric, usawoti, ne-pepper esitsheni bese ubeka eceleni.
- Uma u-anyanisi usulungile, engeza isipinashi, i-cilantro, ne-dill. Hlanganisa kahle anyanisi bese uvumela ukupheka uze wilted.
- Thela ingxube yeqanda ngokulinganayo phezu kwengxube yesipinashi bese umboza i-skillet ngokuqinile ngesembozo. Vumela ukupheka eminye imizuzu engama-6 ukuya kwangu-7, noma kuze kube yilapho amaqanda ekhuphuka futhi eqina.
Ukuhlukahluka Kwesithako kanye Nokusekela
Zonke imifino emifino emnyama yizindawo zokudla okunomsoco. Ungasebenzisa kalula i-kale eqoshiwe e-kale noma e-Swiss chard endaweni yesipinashi lapha.
Amathiphu wokupheka nokukhonza
Khonza ingxenye yalesi recipe eceleni kwenkukhu elinezinyosi noma i- salmon ukuze uthole ukudla okuphelele. Phezulu nge-sauce eshisayo yokuklaba kwe-flavour added.
Kungenzeka ukuthi uzoba namaqanda no-anyanisi ezinsukwini eziningi. Ukuze uthole impilo elula-emva kosuku olulandelayo, gcina isipinashi esiqhwayo esilondoloziwe. Thumela i-dill kanye ne-cilantro bese upheka lokhu, usebenze ngengxenye yesinkwa sonke sikakolweni, esikhundleni sokuhleleka.