Le recipe ye-jambalaya enempilo ayitholakali into enezinhlanzi ezinamanzi, isobho elimnandi, ne-Cajun seasonings. Ivumela kalula ukudla okunomsoco okwamanje okwekhalori ephansi.
Ngenhlanhla, izithako zendabuko ezisetshenziselwa iJambalaya zilula kakhulu ukuzitholela ekudleni okunempilo. Le recipe ethile ibeka phambili ekusebenziseni ilayisi elibomvu ngokuphambene nokusebenzisa ilayisi elimhlophe, noma kunjalo. Irayisi elimhlophe yilokho ongayisebenzisa kakhulu e-jambalaya, ngakho ukufaka endaweni elula yerayisi ensundu kwenza kube lula ukushintsha okukunika ukuphumula kwempilo eyengeziwe.
Noma yikuphi isidlo se-dieter noma esinempilo esingazi ukuthi ilayisi elimhlophe akuyona into enhle kakhulu uma uzama ukudla okunempilo. Irayisi elimhlophe liye lacutshungulwa, kanti iningi lemvelo, izingxenye ezinempilo zerayisi zisusiwe. Amavithamini amaningi namaminerali nezinhlamvu eziqukethe amafayibha asekho lapho uvula iphakethe lelayisi elimhlophe. Kodwa uma ushintsha lokho ukuze uthole irayisi ensundu, manje uthola fiber, amavithamini, kanye namaminerali okungenjalo ngeke uthole.
Ezinye izithako zihlanganisa izinkukhu zezinkukhu, izinhlanzi, kanye namasoseji. Le recipe isebenzisa isoseji yenkukhu engaphansi kwamanoni nama-kilojoule kune-sausage evamile. Ama-shrimp aphansi ngokweqile kumafutha nama-kilojoule, kanti inani elincane lezinkukhu zezinkukhu, nakuba likhulu kunamahlombe enkukhu, lingakwazi ukugcina isidle sesincibilikile.
Eminye imifino kanye namafutha asetshenziswayo aphezulu enempilo, futhi yenza isidlo esivelele. Isilimo esidliwayo esinamagatsha anamanzi, i-pepper e-bell eluhlaza kanye no-utamatisi ukupaka amavithamini nezakhi kanye ne-fiber.
Okuzokwenza
- 8 oz. ukubhema
- insimu yokukhukhulwa , incibilike ibe yizinhlamvu ezingu-1/2 zemali
- 8 oz. izintuthwane ezingenasici, ezingenasikhumba, ezinqunywe ngamalingo
- 1 Tbsp i-canola amafutha
- 1 inkomishi eqoshiwe eqoshiwe
- 1/2 indebe eqoshiwe
- i-pepper e-bell eluhlaza
- 1 i-clove egumbini likagalikhi
- 1 Tbsp i-thyme entsha
- 1 1/2 izinkomishi
- irayisi omhlophe okusanhlamvu okusanhlamvu
- 2 izinkomishi inkukhu umhluzi
- 1-28-oz. kungaba diced utamatisi, unqanyuliwe
- 1/4 tsp usawoti
- 1/4 tsp phansi pepper omnyama
- 1/8 tsp phansi pepper obomvu
- 1 lb. izinhlanzi, zihlutshiwe
Indlela Yokwenza
1. Ehhavini elikhulu le-Dutch, faka isoseji yenkukhu kanye nenkukhu phezu kokushisa okuphakathi. Yenza i-pan ne-non-stick yokuphefa ukupenda ukuze wenze lokhu ukuze inkukhu yakho nomswakama ungabambeleli epanini. Gqugquzela njalo inyama kanye ne-sausage epanini, bese uqhubeka upheka kuze kube yilapho epholile, futhi inkukhu ayisekho pink ngaphakathi. Uma inkukhu nama-sausage seziphekwe, susa futhi ubeke eceleni.
2. Yengeza amafutha e-canola epanini, upheke isilimo esidliwayo esinamagatsha anamanzi, pepper eluhlaza, ne-garlic imizuzu engu-3-5, kuze kube yithenda. Engeza i-thyme nelayisi, bese upheka imizuzu emithathu. Gcoba umhluzi wezinkukhu, utamatisi, usawoti, pepper omnyama, kanye nomsila obomvu obomvu.
3. Fihla, bese upheka amaminithi angu-20, kuze kube yilapho uketshezi lufakwa. Engeza ama-shrimp, bese upheka imizuzu engu-3-5 ubude, kuze kube yilapho ama-shrimp ekhanyayo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 393 |
| Inani lamafutha | 12 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 152 mg |
| I-sodium | 773 mg |
| Ama-carbohydrate | 41 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 29 g |