Mphindi 30 Mchere wa Mediterranean Orzo Ndi Nkhanu

Zakudya Zofunikira (potumikira)

Zikhala - 362

Mafuta - 9g

Carbs - 52g

Mapuloteni - 19g

Nthawi Yonse 30 min
Konzani mphindi 15 , Cook 15 min
Mapemphero 4 (chikho chimodzi cha 1 1/4)

Shrimp ndi khalori yotsika, mafuta ochepa omwe amapanga mapuloteni omwe amapanga bwino ndi pasta, polenta, kapena grits. Njirayi imatenga mchere wamakono wa Mediterranean wotchedwa orzo saladi omwe amawonekera m'magulu okonzera zakudya komanso amawonjezera zitsamba za mphamvu zowonjezera.

Nkhanu zimakhala ndi mafuta ambiri okhudzana ndi mafuta koma zimakhala ndi mafuta ochepa (pafupifupi 1 gramu pa ntchito iliyonse, poyerekeza ndi nyama yomwe ingakhale nayo iliyonse ya magalamu asanu kapena 20 pa ntchito iliyonse). Tomato wouma ndi dzuwa ndi sipinachi zonse zimakhala ndi antioxidants kuchokera ku mavitamini C ndi A, ndi azitona ndi feta tchizi kuwonjezera mafuta abwino ndi saltiness. Chotsani mbaleyo ndi zowonjezereka za madzi a mandimu ndi kunena sayonara kuti musakonzekere saladi kapena kuti salazo, chifukwa mungathe kukhala bwino kunyumba!

Zosakaniza

• 8 ounces orzo
• 1 chikho cha sipinachi, chodulidwa
• 1/4 chikho chodulidwa ndi tomato zouma zodzaza mafuta
• Supuni ziwiri za azitona (zobiriwira kapena kalamata), zidulidwa
• 1/4 kapu ya chikho kapena crumbled feta cheese
• Supuni 1 ya mafuta a maolivi
• Masentimita asanu ndi atatu (8 ounces) odzola ndi shrimp
• Supuni 1 supuni ya mandimu
• tsabola wakuda kuti alawe

Kukonzekera

1. Bweretsani mphika wa madzi kwa chithupsa. Onjezani orzo ndi kuphika molingana ndi maulendo a phukusi. Sakanizani ndi kutsuka ndi madzi ozizira.
2. Onjezerani sipinachi, tomato wouma ndi dzuwa, maolivi, ndi feta kuphika kapena orzo. Khalani pambali.
3. Thirani mafuta a maolivi mu skillet yaikulu pamsana ndi kutentha kwakukulu ndi kuwonjezera zitsamba. Kuphika kwa mphindi 3 kapena mpaka pinki ndikuphika.
4. Onjezerani zitsamba zophikidwa ku saladi ya orzo ndikudonthe ndi madzi a mandimu. Onjezerani tsabola wakuda kuti mulawe.

Zosakaniza Zosakaniza ndi Kusiyanasiyana

Kuti mupange zakudya zamasamba, shandani nsomba za makapu 1.5 makapu owophika komanso theka la ma amondi opera. Nkhuku zimaphatikiza mapuloteni ndipo amondi amawonjezera mafuta abwino.

Kwa zina zowonjezera antioxidant mphamvu , onjezerani pafupi theka chikho cha akanadulidwa atitchoku mitima (kuchokera mazira kapena zamzitini) kwa orzo. Mitundu ya atitchoku imakhala yofanana ndi zipatso zokhudzana ndi antioxidant.

Kuti mukhale ndi mbeu zonse, mugwiritseni ntchito tirigu kapena orzo.

Malangizo Ophika ndi Kutumikira

Yesetsani kugula zakudya za m'nyanja zimene zimagwidwa kapena kubzalidwa pogwiritsa ntchito zachilengedwe. Mukhoza kuthandiza nsomba zamchere za m'nyanjayi poyang'ana malo otchedwa Marine Stewardship Council m'masitolo ndi m'malo odyera, komanso / kapena mukamagula nsomba zanu, funsani komwe zimachokera, kapena ngati zinkalidwa kapena zakutchire. Malingana ndi mtundu wa nsomba, ena amakhala ochezeka kwambiri akagulidwa alimi ndipo ena angakhale ochezeka kwambiri akagula nyama.

Ngati mumagula shrimp yofiira, perekani ndalama zomwe mukufunikira kuti mugwiritsire ntchito katsabola ndi katsabola mu mbale yophimba mufiriji tsiku lomwe musanagwiritse ntchito, kapena khalani nsomba mu colander ndi kuthamanga madzi ozizira pamwamba pa shrimp kwa mphindi zisanu kapena zisanu mpaka katatu.