Ngiyayithanda imifino ehlutshiwe - iphilile kakhulu, ilula futhi isiphundu, futhi uma ihanjiswe nomzala, njengalesi iresiphi, yenza ukudla okusheshayo okusheshayo, njengoba umzala osheshayo futhi esheshayo ukulungiselela. Ukuze uthole i-vegan version, shiya i-feta cheese.
Ukuze uthole amaprotheni engeziwe, sebenzisa i- quinoa endaweni yomzala. Iresiphi yiMkhandlu wezokudla weBolweni.
Okuzokwenza
- I-10-ounce ibhokisi lomzala
- 1 red pepper bell, uthathe iziqeshana
- 1 pepper ephuzi ephuzi, uthathe imichilo
- I-squash elincane elincane, lisikiwe
- 1 zucchini encane, lisikiwe
- 1 ithisipuni usawoti
- 1/4 tsp pepper
- 3/4 tsp igcoke ugarlic
- 3/4 tsp isizini sase-Italy
- 2 Tbsp amafutha omnqumo
- 3 Tbsp uviniga balsamisi
- 5 ama-ounces feta cheese (okukhethwa kukho)
Indlela Yokwenza
I-oven yangaphambi kokushisa kuya kuma-degree angu-425.Lungisa i-couscous ngokwemiyalo yephakheji.
Hlanganisa ubhontshisi bell, i-squash ne-squash ephuzi. Ngesitsha esincane, shaza ndawonye usawoti, pepper, garlic, isilimu, i-oli ne-balsamic uviniga bese uphonsa ngemifino.
Spread imifino ngokulinganayo epanini leshidi bese ubhavule imizuzu engu-10 kuya kwezingu-12 noma kuze kube yimifino yithenda. I-Reserve ishiye i-marinade.
Vumela imifino ukuba ipholile kancane, bese uphonsa nge-marinade esele, i-couscous and feta feta.
Izinkonzo: 6
Amakholori / Ukukhonza: 306
Ukudla okunomsoco: Ukukhonza ngamunye kuhlinzeka cishe: ama-calories angu-306, i-1 g amaprotheni, ama-43 g ama-carbohydrate, i-4 g fiber, i-10 g fat (4 g egcwele), i-21 mg ye-cholesterol, i-26 mcg folate, i-1 mg ye-iron, i-655 mg ye-sodium.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 195 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 21 mg |
| I-sodium | 227 mg |
| Ama-carbohydrate | 20 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 7 g |