Uma ungenayo i-Dijon eyamafutha ungasebenzisa njalo, nakuba ngithanda ukuthungwa okungeziweko okuhlinzeka ngokugqoka.
Ubhontshisi bungaphekwa futhi baphonswe ngokugqoka kuze kube yizinsuku ezimbili ngaphambi kwesikhathi. Engeza ama-oranges kanye ne-feta ngaphambi kokukhonza.
Okuzokwenza
- 1½ amaphilisi aluhlaza
- 2 ama-oranges eClementine
- 2 wezipuni ngaphezulu amafutha omnqumo virgin
- 2 wezipuni irayisi iwayini uviniga
- 2 wezipuni izimbiza shaxlots
- 1 isipuni esincane se-Dijon lwesinaphi
- 1 isipuni esisha amaqabunga e-thyme
- Usawoti ongcolile nomsila omnyama omusha omuncu ukuze ujabule
- 1 inkomishi ephekwe i-bulgur kakolweni
- ½ inkomishi i-feta cheese
Indlela Yokwenza
- Letha amanzi amakhulu ngamanzi abilayo ngamathumba. Donsa ubhontshisi emanzini bese ubavumela ukuba bapheke imizuzu emithathu baze baqale ukuba ithenda. Hlanganisa ubhontshisi ku-colander futhi ugijime amanzi abandayo phezu kwazo ukuyeka ukupheka nokugcina umbala.
- Gwema amaClementines bese usika ingxenye ngayinye ngesigamu. Sika ubhontshisi obusisiwe phakathi kwesigamu esiphansi.
- Esigodini esincane noma esitsheni hlanganisa amafutha omnqumo, uviniga, shallots, lwesinaphi, thyme nosawoti kanye nopelepele. Hamba noma ugxume ukuhlanganisa.
- Beka i-bulgur whaet, ubhontshisi obuluhlaza namacembe e-orange esitsheni esikhulu futhi ugcobe phezu kokugqoka. Hamba ukuhlanganisa kahle. Engeza i-feta bese uphinde uphinde uphinde ubambe ngobumnene ukuhlanganisa. Khonza ekamelweni lokushisa noma u-chilled.
Iyini i- bulgur kakolweni ?
"Isibungu seBulgur singummbila ogcwele ukolweni oye waqhekeka futhi ophekwe ngaphambi kokupheka. Njengokolweni okuphelele, i-fiber ephakeme kakhulu, i-fat-fat-low-calories ye-vegetarian kanye nesithako sokudla se- vegan . i-bulgur ikolweni ayifanele labo abadla ukudla okungenalutho.
Nakuba i-bulgur kakolweni ivame ukutholakala ngesaladi ye-tabbouli (tabbouleh), ungayisebenzisa njengamayisilayisi noma umzala omncane, noma noma yikuphi okusanhlamvu okuphelele, njengebhali noma i- quinoa .
Iningi lezinhlamvu ze-bulgur lizokwenziwa ukupheka ngaphansi kwamaminithi ayishumi nanhlanu kuphela.
Kunezinhlobo ezimbili eziyinhloko zekolweni le-bulgur: Ukolweni okusheshayo we-bulgur , obizwa nangokuthi i-good-grain bulgur iyinto evamile esitolo sokudla sezempilo eziningi futhi ngokuvamile isetshenziselwa izindlela zokupheka ze-tabbouli. Lolu hlobo lwe-bulgur lupheka ngemaminithi angaphansi kwengu-5. Ukusanhlamvu okusanhlamvu nokusanhlamvu okusanhlamvu nakho kuyatholakala.
Ukuzibuza ukuthi i-bulgur kakolweni inempilo kanjani? Ngokusho kweCalorieCount, inkomishi eyodwa yekoroji eliphekiwe ihlinzeka ngama-calories angu-151, ama-gram angu-0.4 amafutha, ama-8.2 amagremu we-fiber yokudla (okungenani ngamaphesenti angu-33 okunconywa nsuku zonke), kanye nama-gramu angu-5,6 amaprotheni. I-Bulgur ikakolweni nayo iwukudla okungokwemvelo kwe-cholesterol. "
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 333 |
| Inani lamafutha | 9 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 11 mg |
| I-sodium | 205 mg |
| Ama-carbohydrate | 54 g |
| I-Fiber Dietary | 15 g |
| Amaphrotheni | 13 g |