Kunezindlela eziningi zokwenza isilili : ngenyama; ngaphandle kokudla; futhi uma usebenzisa inyama, izinhlobo ezahlukene zenyama. Leli phesi elincane elinamafutha eliphansi lisebenzisa umhlabathi ophansi, onomusa futhi oncike kakhulu, ikakhulukazi uma ukhetha izinhlobonhlobo zama-fat-free ezingamaphesenti angu-99. Kungcono okunye okunye okunye okuyiyo yenkomo yomhlabathi. Lesi sikhumba se-turkey senza isidlo somndeni esifanele futhi sinye yokuwa kwami nezintandokazi zasebusika. Kuyinhliziyo enhle, enempilo futhi kulula ukuyilungisa. Khonza nge-dollop ye-yogurt yamafutha angenamafutha, okungcono okunye okunomsoco ukhilimu omuncu, kodwa namanje uyakwazi ukuqina nobumnyama, njengokhilimu omuncu .
Okuzokwenza
- 1 tbsp.
- Amafutha e-Olive
- 1 anyanisi esikhulu, oqoshiwe
- 1 red pepper bell, seeded futhi oqoshiwe
- Induku ye-1/2 yesilimo esidliwayo esinamagatsha anamanzi, eqoshiwe
- 2 i-garlic clove, i-minced
- 3/4 amaphesenti angu-99 amaphesenti amafutha angenamhlabathi we-turkey
- 2 tbsp. i-chili powder
- 2 tsp. umcibisholo womhlabathi
- 1/2 tsp. i-oregano
- 1/2 tsp. umhlabathi coriander
- 1 14 1/2-ounce ingawachoboza utamatisi
- I-8-ounce ingaba ne-tomato sauce, akukho usawoti ongeziwe
- I-15-ounce ingakwazi
- amabhontshisi abamnyama , ahlanza futhi anqanyuliwe
- 4 tbsp. ukhilimu omuncu omuncu noma i-yogurt
- Okuzikhethela: izipuni ezingu-4 ze-cilantro fresh (oqoshiwe)
Indlela Yokwenza
- Ukushisa ngamafutha esikhwameni esikhulu noma e-Dutch.
- Engeza anyanisi, isilimo esidliwayo esinamagatsha anamanzi, pepper oqoshiwe, negalikhi.
- Pheka imizuzu emihlanu noma u-anyanisi aguquke.
- Vimbela i-turkey ibe epanini, uyihlukanise ne-spoon enkuni.
- Pheka cishe amaminithi angu-5 noma uze ungabe usu-pink.
- Gcoba i-chili, i-cumin, i-coriander, ne-oregano.
- Engeza ku-utamatisi no- tomato sauce , bese ubhala imizuzu engu-10, uvuselela ngezikhathi ezithile.
- Engeza ubhontshisi, uhlanganise kahle bese upheka ekushiseni okuphansi eminye imizuzu engu-5-10.
- Yidla ezitsheni.
- Engeza i-dollop ye-yogurt yama-yogrekhi engenawo amafutha omhlophe noma ukhilimu omuncu ophansi, kanye no-cilantro oqoshiwe uma unayo.
Ukukhonza: Ama- calories 298, ama-calories avela ku-Fat 51, ama-Total Fat 5.7g (ahlala 0.6g), i-Cholesterol 35mg, i-Sodium 440mg, i-Carbohydrate 32.9g, i-Fiber 10.2g, i-Protein 28.8g
Amanothi namacebiso
Ungayifaka indawo yenkukhu enomhlabathi noma eyomile eyinhlabathi ye-turkey. I-ground fat turkey kunama-99 amaphesenti ama-turkey ama-fat-free ayilonda kakhulu (cishe okulinganayo nenkomo yenkomo engaphezulu), kodwa enambitheka kakhulu.
Uma ufuna ukwengeza ukushisa okuncane, engeza i-chipotle chile eqoshiwe ngokuncane (okungukuthi, isipuni se-adobo sauce).
Utamatisi oqotshwe ngomlilo uyamnandi. Sivame ukusebenzisa lezi zindawo esikhundleni samatamatisi asemathinini.
Zizwa ukhululekile ukusebenzisa ubhontshisi be-pinto noma ubhontshisi bezinso kunabhontshisi abamnyama, noma sebenzisa ezihlukahlukene. Ngempela, ungazikwazi ukukhipha inyama yesikhilimu ngokungeza inamba engaphezulu yobhontshisi.
Ngezinye izikhathi sinezela okungenakudliwa okusanhlamvu okumnandi , okwenza ukufaka okuhle.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 741 |
| Inani lamafutha | 19 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 83 mg |
| I-sodium | 254 mg |
| Ama-carbohydrate | 95 g |
| I-Fiber Dietary | 27 g |
| Amaphrotheni | 54 g |