Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 89
Amafutha - 7g
I-Carbs - 5g
Amaprotheni - 2g
Ingqikithi Isikhathi esingama-35
Lungisa amaminithi angu-10 , Pheka amaminithi angu-25
Izinkonzo 4 (1/2 indebe ngayinye)
Leli phepha elilodwa le-pan liwukudla okunomsoco ku-casserole yezinyosi ezidayisiwe zendabuko. Amabhontshisi aluhlaza anikezela ukukhonza imifino. Ngokwezifundo zokudla ze-MIND, lokho kuzosiza ekuvikeleni ekunciphiseni kwengqondo nokusiza ubuchopho bakho busebenze kuze kube yiminyaka engu-1½ encane!
Ukuxoshwa kwama-ammondi ashibilikile kunezela amafutha enempilo , i-vitamin E ne-calcium. Lezi zindlela zinciphisa ukucindezeleka kwe-oxidative nokuvuvukala. Zenza futhi ubuchopho nomzimba wakho nge-fiber, folate , ne-flavonoids. Lokhu kuhumusha ukunciphisa ukwehla kwengqondo nokukhula isikhathi eside esikhathini eside.
Ugarlic kanye no-anyanisi kulesi sidlo nakho kulondoloza ubuchopho ekuhlaleni kwengqondo-ngemva kwakho konke, yini enhle inhliziyo yakho inempilo yengqondo yakho, futhi.
Izithako
- 1 t i-aplespoon i-sesame yamafutha
- 1 i-garlic clove, i-minced
- ¼ i-anyanisi omhlophe omhlophe, i-minced
- 2 izinkomishi ubhontshisi oluhlaza, wageza futhi zilungiswe
- ½ ijusi lemon elifakwe ngokushesha
- ¼ indebe eluhlaza, ama-alimondi alayishiwe
- I-pinch yesikhumba se-kosher
Ukulungiselela
- Esikhathini esiphakamisayo se-pan nge-medium-low heat, engeza amafutha nogalikhi. Saute ngomzuzu. Engeza u-anyanisi bese ugijima ngomunye umzuzu kuze u-anyanisi abe yi-translucent futhi aphethwe kancane emaphethelweni.
- Hamba emabhontshisi aluhlaza. Hlanganisa, ukumboza, futhi uvumele ukupheka imizuzu embalwa. Hlanganisa ngezikhathi ezithile futhi uvumele ukupheka uphinde uqhube ngaphansi kwesembozo imizuzu embalwa.
- Engeza ijusi lemon, ama-alimondi, nosawoti bese uxuba ngenkathi upheka. Saute kuze kube ubhontshisi obuluhlaza obuqala ukuthobisa. Susa ekushiseni. Hamba futhi uhlanganyele ekukhonzeni izitsha noma amapulethi.
Ukuhlukahluka Kwesithako kanye Nokusekela
Hlanganisa le dish nge jalapenos, sriracha, noma wengeze iphunga elimnandi nge-paprika ebhemayo. Uma uthanda ukudla kwakho okhilimu, engeza indebe yekota yesibisi lonke.
Hlanganisa amakhowe omhlophe omhlophe noma i-baby bellas kanye nobhontshisi obuluhlaza okwezinye izinkomo.
Sebenzisa izinhlobonhlobo ezincane zobuningi bebhanani obuhlaza okuthiwa i-haricot green for presentation eyinkimbinkimbi. Ziyinkimbinkimbi futhi zizothatha isikhathi esincane ukupheka.
Amathiphu wokupheka nokukhonza
Qinisekisa ukupheka ubhontshisi obuluhlaza kuze kube yilapho ulula, kodwa ungapheli kahle noma u-mushy. Ngaphambi kokukhonza, uphonsa kahle ukuqinisekisa ukuthi ukukhonza ngamunye kuqukethe ezinye zegalikhi, anyanisi, ne-almond.
Uma ngabe uthanda ukugcoba kuhhavini, vele ufake zonke izithako zibe esitsheni esiphephile se-ovini bese ufakwa kuhhavini eliyi-400 degree emaminithini angu-40. Hlanganisa yonke imizuzu engu-10 kuya kwemi-15. Khonza ngokushesha ngebele lesikhumba elibiwe noma elibhaka, inhlanzi noma i-tofu ngakolunye uhlangothi.