Lesi sinkwa "inyama" esingenalutho senziwe ngesinkwa senkomo yenkomo yemifino esithengwa ngesitolo. I-GimmeLean isebenza kangcono. Uzothola esigabeni sokukhiqiza esiqandisini ezitolo ezinkulu ezinkulu.
Iresiphi nesithombe ngokuhlonipha i-Lightlife.com
Like ukupheka nge inyama substitutes? Nakhu okunye okunye okungenakudla inyama okungenakudla inyama .
Okuzokwenza
- 8 tincetu zonke isinkwa sikakolweni
- U-14 oz "Gimme Lean" ongaphansi komhlaba wenkomo yenkomo (i-Lightlife brand isigaba sokukhiqiza esitolo esikhulu)
- 1/2 c Iqabunga elincane lase-Italy eliphakathi kwe-parsley (eliqoshiwe)
- 3 i-clove garlic (i-minced)
- 1 anyanisi ophakathi (oqoshiwe)
- 1 isanqante esiphakathi (eqoshiwe)
- Iqanda elingu-1 (noma i-vegan iqanda esikhundleni, i-Ener-G noma enye)
- 1 Tbsp amafutha omnqumo
- dash usawoti (noma ukunambitha)
- dash pepper (noma ukunambitha)
- 1 inkomishi eshisayo i-marinara sauce
Indlela Yokwenza
Hlangisa ihhavini kuya kuma-375 degrees bese ugayela amafutha noma uphefa ipanethi ye-8 x 5 nge-non-stick spray.Beka isinkwa esitsheni. Vala ngamanzi okupompi ashisayo. Masihlale imizuzu engaba ngu-5, bese ubambezela ngokucophelela amanzi amaningi ngangokunokwenzeka, bese uqubuka esitsheni esomile.
Yengeza inyama yenkomo yemifino engabonakali, i-parsley, i-garlic, anyanisi, isanqante, iqanda namafutha. Isizini ngokukhululekile ngosawoti kanye nepelepele, bese uhlangana ndawonye.
Kuzoba lula ukusebenzisa izandla zakho ngalokhu.
Lapho izithako zixutshwe kahle, faka epanini lokugcoba. Phakamisa phezulu kwesinkwa bese usakaza umhluzi we-marinara ngaphezulu kwesinkwa. Phula kancane ishidi lesithombe, bese umboza i-pan, uphethwe phansi phansi.
Bhaka kuhhavini langaphambi kokufutheka cishe imizuzu engama-35, bese ususa isikhumba bese ubhalela enye imizuzu engu-30.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 426 |
| Inani lamafutha | 18 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 142 mg |
| I-sodium | 543 mg |
| Ama-carbohydrate | 31 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 36 g |