Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 263
Amafutha - 8g
I-Carbs - 34g
Amaprotheni - 16g
Ingqikithi Isikhathi 75 iminithi
Lungisa amaminithi angu-15 , Pheka iminithi engu-60
Izinkonzo 6 (1 1/4 indebe ngayinye)
Amakhomikhali awagcini nje kuphela ngamamami amnandi, kodwa nawo angumthombo omuhle wevithamini ze-B ne- selenium , i-antioxidant engadlala indima ekunciphiseni ingozi yezifo ezingapheliyo. Amakhowe aqukethe amanzi amaningi, okwenza kube isikhunta esincane. Bakhulula amanzi amaningi ngenkathi bepheka futhi kukhona ukufaka okuvamile kwidlo ye-risotto.
Lesi sidlo sinezela isifuba esinomsoco esinamaprotheni futhi esikhundleni selayisi i-arborio, isebenzisa ibhali elicwebekile ukuze i-heartier, i-grain base yonke. Ibhali liqukethe amazinga aphezulu e-beta-glucan, i-fiber ehlanganiswa nomdlavuza wokulwa. I-Beta-glucan ingase idlale indima ezuzisayo ekuphikeleni kwe-insulin. Qiniseka ukuthi uphakamise i-risotto yakho yebhali ne-parsley eningi eqoshiwe ne-Parmesan ushizi.
Izithako
- Isipuni esingu-1 esingenalutho
- Ama-ounces ama-ounces ama-cremini ama-ounces, ahlukaniswe kancane
- Ama-ounces angu-12 angenalutho, amabele okukhukhumba angenasikhumba, anqunywe ku-1/2-intshi izingcezu
- 5.5 izinkomishi ezincane inkukhu ye-sodium noma umhluzi wemifino
- 1 isipuni samafutha omnqumo
- 1 anyanisi ophuzi ophakathi, oqoshiwe
- 1 indebe ebhaliwe
- I-1/4 indebe eqoshiwe i-parsley yase-Italy eyi-flat-leaf
- 1/4 indebe egayiwe i-Parmesan ushizi
- usawoti kanye nopelepele, ukunambitha
- ijusi elimnandi lemon, ukunambitha
Ukulungiselela
- Ukushisa ibhotela ku-skillet enkulu phezu kokushisa okuphezulu okuphakathi. Engeza amakhowe bese uhamba ngemaminithi angu-5, ugqugquzela ngezikhathi ezithile, kuze kube amakhowe athabalale ngegolide.
- Faka inkukhu eqoshiwe esikhwameni bese upheka eminye imizuzu emihlanu, kuze kube yilapho inkukhu iphekwe ngokuphelele.
- Dlulisa ingxube epulazini bese ubeka eceleni.
- Embizeni encane, ulethe umhluzi emathumba bese uvala ukushisa.
- Ukushisa amafutha omnqumo esikhwameni esikhulu phezu kokushisa okuphezulu bese ufaka u-anyanisi. Saute imizuzu engu-5.
- Engeza ibhali ku-anyanisi bese ushaya iminithi elingu-1. Engeza izindebe ezimbili zomhluzi ofudumele bese uletha ngamathumba. Ncishisa ukushisa ukuze ubombele, kuze kube yilapho iningi lomhluzi linyanyiswa, livuselela njalo.
- Engeza umhluzi omncane we-1/2 ngesikhashana, uvumele umhluzi ungene ngaphambi kokungeza okuningi futhi uvuselele njalo kuze kube yilapho ibhali lithenda, cishe imizuzu engu-50.
- Ngesikhathi sokupheka kwemizuzu emihlanu edlule, gubungela i-mushroom nenhlanganisela yenkukhu.
- Qedela isidlo nge-parsley esisha ne-grmes Parmesan. Engeza usawoti owengeziwe nopelepele bese ukhiqiza ijusi elimnandi elimnandi ukunambitha.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ngakho wathenga isikhwama sebhali futhi ucabanga, "ngenzani nalo lonke isikhwama?" Zama ibhali ephekwe njengendlela yokudla kwasekuseni, imoto yamasaladi asekelwe okusanhlamvu, noma uyisebenzise ngesobho. Ungashintsha ngisho nebhali ku-farro yase-Italiya ngokushintshashintsha kokusanhlamvu okuphelele (bese usebenzisa konke ukukwenza lokhu isaladi e-farro ene-pomegranate ne-feta ).
Njengenjwayelo, ungashintsha inkukhu kunoma yiluphi uhlobo lwebhontshisi ephekwe.
Uthando amakhowe? Bafune emakethe wangakini bese uhlola izinhlobo ezahlukene zasendle.
Ukuze uthole ukunambitheka okwemifino engeziwe, gubungula ngesipinashi esinqunyiwe ngesikhathi sokupheka kwemizuzu emihlanu edlule.
Amathiphu wokupheka nokukhonza
Phinda uphinde usebenzise ama-microwave noma i-stovetop, wengeze isiphuzo esengeziwe somhluzi noma amanzi uma iba nkulu kakhulu.
Izithelo zonke ezifana nebhali, amajikijolo kakolweni, noma i-farro kuthatha isikhashana ukupheka. Lokhu kungenxa yokuthi ungqimba lwegatsha oluzungeze okusanhlamvu ngalunye luba yisithiyo, ukunciphisa izinga lapho amanzi angena khona phakathi nendawo. I-barley ehlutshiwe iningi lezingqimba zegatsha lisusiwe, kodwa kungathatha isikhathi eside ukupheka.
Ukusheshisa isikhathi sokupheka, zama ukufaka ibhali emanzini ngobusuku bonke, bese ugeza, ugeze futhi usebenzise zokupheka. Ukuhluma okusanhlamvu nakho kungandisa ukwanda nokutholakala kwemithi ethile.