Ukugqoka nokukhanya uju kunikeza izingoma eziwanele kuphela kunambitheka obucayi be- scallops olwandle olwenziwe embhedeni wemifino exubekile.
Okuzokwenza
- Ukugqoka i-Honey-Lime:
- Cishe i-1/3 indebe ijusi le-lime elisha (ama-lime amabili kuya kwezingu-3)
- 5 amathisipuni uju, noma ukunambitha
- 1 Iwayini lesipuni elimhlophe noma irayisi uviniga
- KuLwandle OluLwandle Olubizwa ngokuthi iScallops:
- 2 Amathisipuni oqoshiwe noma oyileji we-peanut (cishe)
- I-1-1 / 2 kuya ku-2 amakhilogremu ama-scallops olwandle, olomile olomile
- Izimpande eziyisi-3 Imifino ehlanganisiwe (njenge-pea amahlumela, i-watercress noma i-arugula exutshwe nama-mesclun)
- 2 imifino eqoshiwe, efana ne-orange bell pepper kanye ne-jicama
Indlela Yokwenza
Ukwenza ukugqoka:
Esikhathini esingasetshenziselwa ukudla, gcoba ijusi, uju,, nosawoti kuze kufike uju. Yidla futhi ulungise ngokufanele. Beka eceleni.
Ukwenza i-scallops:
Ukushisa amafutha ensimbi enkulu-iron noma i-skirt skillet ngaphezu kokushisa okuphakathi. Engeza ama-scallops ambalwa ukuze ugijime, uqaphele ukuthi ungasunduli i-pan (uma i-scallops isondelene kakhulu, umswakama abawukhipha awukwazi ukuphunyuka, futhi isikhala se-scallops sizoqhuma, singasesha).
Pheka amaminithi amabili kuya kwangu-4 ngakunye (futhi okungenani imizuzwana engama-30 ubude kunalokho ucabanga) kuze kube nsundu yegolide engaphandle kanye ne-scallops. Vula bese upheka kuze kufike opaque yonke (susa i-scallop engu-1 bese uyisika ukuze uvule). Dlulisela epuleti; phinda nge-scallops esele.
Ukuze usebenze, hlela imifino nemifino kumaflethi ngamanye. Faka i-scallops phezulu, i-whisk igqoke ukuze ivuselele, bese imisa kancane kancane.
Ukukhonza: ama-kilojoule angu-382, amaphesenti angu-31 ama-khalori amafutha, amagremu ama-48 amagremu, ama-gram angu-16 amagremu, ama- gramu ayi-13 amafutha, ama-gramu angu-13, ama-92 mg we-cholesterol, i-700 mg ye-sodium.
Umthombo we-recipe: ngu-Katherine Fausset, et al; (Izincwadi ZaseVillard)
Iphrintshwe ngemvume.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 174 |
| Inani lamafutha | 5 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 32 mg |
| I-sodium | 520 mg |
| Ama-carbohydrate | 15 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 17 g |