Zakudya Zofunikira (potumikira)
Malori - 203
Mafuta - 4g
Carbs - 34g
Mapuloteni - 8g
Nthawi Yonse 70 min
Konzani 10 min , Cook 60 min
Mapemphero 6 (1/2 chikho aliyense)
Malo odziwika bwino pamphika ophikira kumbuyo , nyemba zophikidwa ndizowonjezera pa tebulo lililonse. Magaziniyi imatulutsidwa ndi mavitamini 5 magalamu asanu ndi theka limodzi ndi mapuloteni, potaziyamu , ndi chitsulo kuchokera ku nyemba za luscious : nyemba zakuda, nyemba za pinto, ndi nyemba za impso.
Nyemba ndi zabwino pa umoyo wonse pamene zikukukhudzani pang'ono, zomwe zimathandiza kuti muyambe kulemera, komanso kusunga cholesterol, shuga wa magazi, ndi kuthamanga kwa magazi. Kudya nyemba nthawi zonse kwasonyezedwa kuti pang'onopang'ono kuchepetsa kulingalira . M'mawu ena, nyemba zimateteza ubongo wanu ku ukalamba!
Pakati pa fiber, mbale iyi imapatsa ubwino wofiira wa tomato wophika, umene umadzaza ndi antioxidant lycopene . Zimapangidwa ndi yaiwisi yaiwisi, yopanda mavitamini apilisi yowonjezera, yomwe imayambitsa mabakiteriya omwe amawoneka bwino komanso otsekemera m'matumbo, komanso shallots kuchokera ku banja la ndiwo zamasamba, zomwe zimakhala bwino kuteteza khansa ndi kusunga mtima wanu. Uchi umapangitsa kuti ubweya wake ukhale wokoma, womwe umapatsa mphamvu ubongo wanu.
Zosakaniza
- 2 15-ounce zitini zowonongeka nyemba (impso, pinto ndi nyemba zakuda), kuchapidwa ndi kuthiridwa
- 2 8-ounce zitini phwetekere msuzi
- Supuni imodzi yosapitirira mafuta a azitona
- 1 shallot, minced
- Supuni 1 imasuta paprika
- ½ supuni ya supuni ya adyo
- Supuni 1 yaiwisi, apulo cider vinyo wosasunthika
- Supuni 1 uchi
Kukonzekera
- Chotsani uvuni ku 350F.
- Onjetsani nyemba ndi phwetekere ku bovini. Onetsetsani pang'ono mpaka mutagwirizanitsa.
- Pa stovetop pakatikati-kutentha, perekani mafuta ku skillet. Kutentha kwa masekondi 20; onjezani shallots. Saute kwa mphindi zingapo mpaka mutuluka. Chotsani kutentha.
- Yonjezerani kuphika shallots kuti mukhale ndi nyemba ndi phwetekere msuzi. Onjezerani paprika, ufa wa adyo, apulo cider viniga, ndi uchi. Onetsetsani pang'ono mpaka mutagwirizanitsa.
- Ikani mu uvuni. Kuphika kwa mphindi 30; fufuzani ndikusuntha. Likani mphindi 15 mpaka 30 nthawi yaitali kuti muwonetsere osowa kuti asakanikize pamodzi. Chotsani ku uvuni ndikutumikira.
Zosakaniza Zosakaniza ndi Zobwereza
Paprika yosuta fodya mu mbale iyi imapangitsa kuti isayinidwe, mavitidwe a mesquite. Ngati mukufuna, mukhoza kuwonjezera fodya ndi bacon. Sankhani mitundu ya nitrite / nitrate, yosavomerezeka ndipo mugwiritse ntchito pang'ono pokha. Gwiritsani anyezi anyezi wobiriwira m'malo mwa shallots, kapena adyo lonse asungidwe molimba mtima. Kuti muthe kutentha, onjezerani agologolo angapo a sriracha.
Mukhoza kugwiritsa nyemba kapena nyemba imodzi mu mbale iyi, inunso. Zimagwira ntchito bwino ndi nyemba kapena nyemba .
Mukhoza kutsukitsa tomato lonse kuti mukhale msuzi. Gwiritsani ntchito timadzi timeneti m'malo mwa uchi chifukwa cha zokoma, kapena ngati mukufuna sweetener zero-calorie kuwonjezera paketi ya stevia .
Malangizo Ophika ndi Kutumikira
Mukamaliza kuphika mbaleyi, ndibwino. Zakudya zimaphatikizana pamodzi zimaphika.
Ichi ndi mbale yabwino kwa wophika pang'onopang'ono, nayenso.
Kutumikira nthawi yotentha. Sungani zotsala mufiriji kuti mudye masiku atatu musanaphike. Sungunulani mu uvuni kwa mphindi 15 kapena mu microwave osachepera mphindi.
Nyemba zophikidwazi zikhoza kupangidwa pa mbatata yophika kapena kutsitsidwa pa quinoa kapena mpunga wofiira.
Ndizokwanira kwakukulu kwa burger wotsitsima, nsomba yoweta, kapena chifuwa cha nkhuku. Gwiritsani ntchito bulu lonse la tirigu monga sloppy Joe kapena muzisangalala pabedi la masamba.