Akukaze wenziwe ubhontshisi abamnyama okwenziwe ekuqaleni kokuqala? Nansi indlela elula yokwengeza ukunambitheka okuningi kumabhontshisi abamnyama abenzile.
Khonza ngelayisi elibomvu, noma mhlawumbe ubhekwe nelayisi laseSpain noma ilayisi laseMexico , sebenzisa ukwenza ama-burritos, noma usebenze njengalunye uhlangothi nganoma yisiphi isidlo. Ngolunye uhlobo amaprotheni aphakeme kakhulu, hlanganisa ubhontshisi bakho abenziwe ngamakhadi amnyama nge- quinoa noma i- kaniwa , esikhundleni selayisi.
Muva nje ngiye ngidla inamba yamabhisi omnyama okwenziwe ngamakhemikhali amnyama nge-salsa eceleni kwesigqoko esincane se- tofu futhi ngifakwe nge-salsa "enkulu ye-huevos rancheros" -i-protein-boost ekudleni kwasekuseni. Futhi ngubani ongathandi izaba lokuba nesalasa sekuseni kwasekuseni? Futhi i-high-protein kwasekuseni ihlale ingumqondo omuhle!
Le recipe yomibili yemifino kanye ne- vegan . Uma udinga ukuba ube yi-gluten, futhi, shiya i-bouillon cube oyikhethile bese uhlola umhluzi wakho wemifino ukuze uqiniseke ukuthi awunayo i-gluten eyengeziwe noma eyifihliwe. Futhi, ubhontshisi obusikiwe ophekiwe uqhubeka kahle, ngakho-ke akukho sizathu ongakwazi ukuyenza futhi ugcine efrijini ezindaweni ezithile ezilungele ukuhamba.
Okuzokwenza
- 3/4 amakhilogremu amnyama abomisiwe
- 6 izinkomishi amanzi noma imifino umhluzi (ahlukaniswe)
- 2 tbsp amafutha yemifino noma amafutha omnqumo
- I-anyanisi e-1, encane encane
- 3 clove garlic, nengulube
- Amaqabunga amabili
- 1 i-bouillon cube yemifino (ngokuzikhethela)
- 1/2 tsp oregano omisiwe
- 1/2 tsp sauce eshisayo (noma ukunambitha, ukuzikhethela)
- 1/2 tsp usawoti
- 1 tbsp ushukela
- 2 tbsp ibhalsamu noma iwayini elibomvu uviniga
Indlela Yokwenza
Okokuqala, hlela futhi uhlanza ubhontshisi obomvu obomile, ususe noma yikuphi ukungcola.
Engeza ubhontshisi kanye nezinkomishi ezimbili zamanzi noma epanini elingaphakathi bese uletha ngamathumba. Mboza, khipha ekushiseni, bese umela ihora eli-1. Hlanganisa ubhontshisi bese ubeka eceleni.
Faka i-anyanisi ne-garlic emafutheni omifino kuze u-anyanisi athambile, cishe amaminithi angu-4-6.
Engeza ubhontshisi, amanzi asele noma umhluzi wemifino, amaqabunga e-bay, i-bouillon cube, i-oregano, ushukela oshisayo, usawoti, ushukela kanye noviniga obhalisiwe.
Letha emathumba, ikhava, unciphisa ukushisa, futhi uvumele ukumisa phezu kokushisa okuphansi cishe imizuzu engama-30-45, noma kuze kube sekupheleni ubhontshisi kuphekwe. Nika ubhontshisi bakho ngezikhathi ngezikhathi ngenkathi bepheka.
Khumbula ukuthi uma uvala ukushisa bese ususa ibhodlela ekushiseni, ubhontshisi wakho uzoqhubeka ukupheka kancane njengoba kupholile, ngakho ungazami ukupheka ubhontshisi wakho, ngaphandle uma uhlela ukuwasebenzisa into lapho ufuna khona ithambile, njengokwenza ubhontshisi obhekiwe.
Qinisekisa ukususa nokulahla amaqabunga e-bay ngaphambi kokukhonza.
Jabulela ubhontshisi bakho obuncane bokuzenzela kusuka ekuqaleni! Lokho kwakungelula kakhulu, manje bekukhona?
Njengamabhontshisi? Nazi izindlela eziningi zokulungisa ubhontshisi ekhaya:
- Irayisi elula yokuzenzela nobhontshisi
- Izisobho zebhontshisi ezibalulekile futhi ezilula
- Ubhontshisi obhakabhaka obusikiwe obuhlaza
- 9 zokupheka i-bean isaladi ehlobo
- Bheka futhi: Ukudla okuningi okwenziwe nge-vegan
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 231 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 858 mg |
| Ama-carbohydrate | 36 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 13 g |