Uma ujwayele ukudla ubhontshisi bama-lima noma ithafa kusuka ku-can noma iqhwa kusuka esikhwameni, cishe awuzange ujabule ama-bean aluhlaza. Lezi zibhontshisi ezinomsoco, ezibomvu zingenziwa ngamabhontshisi angenakolweni noma amaqhwa, kepha unikele nge-sauce ekhrimu ebafaka isikhwama.
Ngokuqinisekile, ibhotela kanye nosawoti zingangezela ezinye i-khalori (ungasebenzisa ibhotela esikhundleni sakho / / noma esikhundleni sesikhilimu), kodwa usazobe uthola isidlo semifino esinempilo. Kungenxa yokuthi ubhontshisi bama-lima bugcwele i-fiber, okuyinto enhle ekunciphiseni i-cholesterol nokuqinisa izinga lokushukela egazini.
Lezibhontshisi ezinamakha ezimnandi ziyi-dish side efanelekayo noma yikuphi ukudla kokudla kwaseNingizimu. Zama futhi ungalokothi ufune i-lima le-bean ecacile futhi.
Okuzokwenza
- Ama-ounces angu-16 amaqanda amaqanda
- Okuzikhethela: ushukela we-isipuni 1/2 ukuya ku-1
- 1/2 indebe kuya 3/4 indebe ukubetheka okhilimu ukhilimu
- Ibhotela ye-1 1/2 kuya kweyesibili
- Usawoti kanye nokusha
- umhlabathi omnyama omnyama , ukunambitha
Indlela Yokwenza
- Pheka ubhontshisi bama-lima emanti abilayo ngamanzi anosawoti njengoba kuqondiswe kuphakheji. Uma usebenzisa ubhontshisi we-lima owodwa, awudingi ukufaka usawoti.
- Faka ushukela (uma usebenzisa) emanzini okupheka.
- Hlanganisa kahle ubhontshisi. Kuleli phuzu, ubhontshisi basashisa.
- Engeza ukhilimu nebhotela kumabhontshisi ashisayo. Yidla bese ufaka usawoti kanye nepelepele njengoba uthanda.
- Khonza ubhontshisi obufudumele.
Izinguquko
Enye indlela yokukhonza ubhontshisi ukuwalungisa njengoba iresiphi ithi, kodwa ubhake ku-sauce ukhilimu ukuze udale i-gratin yebhontshisi.
Uma wenza lokho, ungase ufune ukungeza izinkwa zezinkwa bese uphefa ngamafutha amancane noma udobe kwenye ibhotela ukuze udale i-crispy crust phezulu kwezingoma.
Okuningi ku-Lima Ubhontshisi
Eyaziwa nangokuthi "ubhontshisi webhantshi," ubhontshisi bama-lima unobumba obufana no-buttery kanye nesinambitheka esiphundu esingavamile. Lezibhontshisi ezinama-oblong ane-pod flat ezivame ukuluhlaza kepha zingangena eminye imibala njengomnyama, obomvu, noma omhlophe.
Ikomishi yebilisi ebilisiwe ama-bean amaphakethe kuma-gremu angu-15 amaprotheni futhi anike amaphesenti angama-24 wezincomo zensimbi ezinconywa nsuku zonke. Anama-gram angu-14 e-fiber futhi awumthombo omkhulu we-magnesium.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 202 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 9 mg |
| I-sodium | 63 mg |
| Ama-carbohydrate | 34 g |
| I-Fiber Dietary | 8 g |
| Amaphrotheni | 10 g |