Iresiphi yesidlo saseNingizimu Afrika esihlwabusayo saseTurkey Meatloaf

Lokhu kungase kube iresiphi yokudla, kodwa ayikho i-skimping on taste.

I-flavorful South Beach emhlabathini we-turkey inyamaloaf ithola umthamo omkhulu we-flavour kusuka ku-tomato unamathela, iwayini elibomvu, i-garlic, i-basil, i-oregano ne-zucchini futhi ine-bact-rich rich binder of oatmeal. Umndeni wonke uzokujabulela le nyamalo ecebile engavamile kanye ne-dieters.

Njengoba le recipe inezinhlobo zezinkanyezi zokudla, amaqiniso okudla okunomsoco ayingxenye yokukhanga kwawo. Ngokukhonza, le nyama ye-turkey ine-188 kilojoule; 12 amagremu amaprotheni; 12 amagremu we-carbohydrate; Amagremu ama-10 amafutha, kuhlanganise ama-gramu angu-3 amafutha agcwele futhi ama-milligram angu-39 we-cholesterol; 2 amagremu we-fiber; nama-244 milligrams we-sodium.

Le recipe ivela encwadini ethi "The South Beach Diet" nguDkt. Arthur S. Agatston.

Okuzokwenza

• 1 (ama-6-ounce) angeke abe no-usawoti we-tomate unamathele
• 1/2 indebe eyomile iwayini elibomvu
• 1/2 indebe yamanzi
• I-clove i-garlic, i-minced
• 1/2 ithisipuni amaqabunga ase-basil omisiwe
• 1/4 ithisipuni omisiwe oregano
• 1/4 ithisipuni usawoti
• 1 isifuba se-turkey esiswini
• 1 inkomishi i-oatmeal
• 1/4 indebe uketshezi iqanda esikhundleni
• 1/2 indebe ye-zucchini ekhishwe

Indlela Yokwenza

1. Preheat ovini kuya 350.
2. Hlanganisa unamathisela utamatisi , iwayini elibomvu, amanzi, i- garlic , i- basil , i- oregano nosawoti epanini elincane.
3. Letha ingxube kumathumba bese unciphisa ukushisa kuya phansi.
4. Ukuma, kungafundwa, imizuzu engu-15 bese ubeka eceleni.
5. Hlanganisa i-turkey, i-oatmeal, i-egg substitute, i- zucchini ne-1/2 indebe yenhlanganisela yetamatisi esitsheni esikhulu bese uxuba kahle.
6. Beka le ngxube ibe yiphunga elingenakubalwa elingama-4-intshi langama-intshi kanye nokuma ngendlela ye-meatloaf.

1. Bhaka imizuzu engu-45 bese ulahla noma yikuphi ukudonsa.
2. Thepha 1/2 inkomishi yenhlanganisela yetamatisi esele ngaphezulu kwesinkwa bese ubhake imizuzu engu-15 ubude.
3. Susa ku-platter yokukhonza bese upholile imizuzu engu-10 ngaphambi kokukhipha izinsimbi.
4. Khonza i-sauce esele ehlangothini.

Ukunikeza iziphakamiso

Njengoba okungenani umuntu oyedwa emndenini unesithakazelo kulokhu kudliwa ngenxa yemigomo yayo emihle yokudla, izinhlangothi zidinga ukubonisa lokho okukhathazayo.

I-steamed ubhontshisi obuluhlaza, i-broccoli noma ummbila kanye ne-bhotela elincane nje kuphela, ukudla okunemifino efanelekayo yemifino ngayinye, nosawoti kanye nopelepele ukwenza okuhambisanayo okunempilo. I-dieter ingahle ibe nezinto ezimbili epulatifheni - inyama ye-turkey ne-oatmeal filler yayo kanye ne-veggies eminingi.

Kuwo wonke umuntu, yebo, ibhalansi idinga i-carbs. Ilayisi pilaf noma inguqulo elula - ilayisi elimhlophe eligcotshwe ngegalikhi kanye no-anyanisi anyanisi ohlaza okwesibhakabhaka - kokubili kugcwaliswa okuhle kwe-meatkey ka-turkey. Noma ihlanganisi lelayisi elibomvu, elibomvu, elimhlophe nelisendle lifaka ukunambitheka okuthakazelisayo nokuthungwa ekudleni. Engeza enye isinkwa esiphundu se-sourdough - mhlawumbe i-dieter ingaba nengxenye eyodwa nje - futhi une-dinner yokugcwalisa nokuphephile.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	141
Inani lamafutha	3 g
I-Fat egcwele	1 g
I-Fat Unsaturated	1 g
I-cholesterol	36 mg
I-sodium	402 mg
Ama-carbohydrate	15 g
I-Fiber Dietary	2 g
Amaphrotheni	13 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)