Takagadzirira kunakidzwa nekupedzisira kunonyaradza zvokudya mune nzira yakakwana (uye inofadza) nzira? Tarisa kwete kupfuura nyamaloaf minis. Asi kutanga, nheyo dzemhuka dzisina mhosva dzisina mhosva:
Zvokudya: Extra-Lean Ground Nyuchi kana Lean Ground Turkey
Nemhaka yei nyama nyama isina nyama? Nyama yemazuva ano inogadzirwa neminda yakawanda yemombe, iyo yakaisvonaka yakakosha mumafuta uye makoriyori.
Asi izvi hazvirevi kuti nyama yemombe ndeyekuregererwa. Mhando inowedzera-yakasvibira inongova inonaka sezvinowanikwa mombe, asi ine chikamu chemafuta. Kana iwe usingaoni chero chakanyorwa se "chikwata" munharaunda yemhuka, tsvaga mazwi aya: 4 muzana (kana pasi) mafuta kana 96 muzana (kana kupfuura).
Pane kuenda kunhokwe yegwai? Gara nemhepo yakaonda pasi turkey. Izvi zvinowanzonyorwa sekuti hazvina zvinopfuura 7 muzana mafuta kana kuti zvisingasviki nezvikamu makumi mapfumbamwe nezana makumi mapfumbamwe nezana. Iwe unogona kunge uri kushamisika kuti nei ndichiratidza nyuchi dzisina kuchena asi dzakatsamira turkey. Heino chibvumirano: Kunyange nyama yakawanda yenyuchi inenge yakawanda yakawanda, yakawanda-yakashambadza turkey inogona kunge yakaoma - mutsipa wakaoma unofanirwa kuwedzera mamwe maoriri uye mafuta.
Yambiro: Ground yenyika inogona kuonekwa sechisarudzo chakanaka, asi chikamu chiduku chekudya . Kusiyana nebandu rekugadzirwa kweganda, zvinhu zvevhu zvinowanzogadzirwa kubva paganda-pane nyama yakasviba, zvichiita mudenga-kumusoro. Edza nzira dzakanaka dzokugadzirira huku.
The Add-Ins
Kutanga nehuchenjeri hwakakosha ndicho chinhu chinokosha, asi izvo zvinokanganisa zvinogona kukurumidza kuisa koriori uye mafuta anowanikwa munharaunda ine ngozi. Heano mamwe mashizha ezvinyorwa zvinowanikwa.
Panzvimbo pezai mazai, shandisai mazai vatsvene kana mafuta-asina mvura mazai ega. Mazai anobatsira kusunga nyama yako yekunyama uye kuipa iyo unyoro.
Asi rimwe rimwe rega guru rinowedzera makori makumi manomwe, mafuta mashanu, uye anopfuura 60 muzana yehuwandu hwezuva rega rega cholesterol. Kana zvasvika pakucheka makori nemafuta, zvishoma zvishoma zvinobatsira; saka, tanana neii vatsvene kana mafuta-asina egg sub.
Panzvimbo ye breadcrumbs, shandisai nokukurumidza-kubika oats. Nyanya dzakadai saizvipa nyamaroaf kukurudzira kwakanaka kwemavara. Zvisinei, zvinyorwa zvekudya zvinokonzerwa nemarara. Ndicho chikonzero ndinoenda nese-oats yezviyo panzvimbo. Kazhinji, ndinosarudza marashi akare-kare (akafanana nemafuta angu anowedzera oatmeal ), asi mhando inokurumidza-kubika inoshanda zvakanyanya pano, sezvo ichibika nokukurumidza uye haichazovizve pakupedzisira.
Panzvimbo peongioni chete, wedzerai dzimwe veggies. Mimwe miriwo ichaita kuti nyama yako ive yakakura nekuwedzera kuzadza (uchida kuitika kune fiber) pasina kuwedzera marori akawanda. Vakasviwa mavara mushwa vane mhuka yakagadzirwa, vachiita kuti vave vakakwana mu nyamaloaf. Mumwe unofarira? Chopped broccoli cole slaw. Iko kusanganiswa kwe shredded broccoli stems, kabichi, uye karoti inzira shoma yakakwana yekubvisa nyamaloaf.
Panzvimbo ye ketchup ... Zvakanaka, chengeta ketchup. Hapana chinodanidzira chekare-chikoro chakaita seichi chikamu chetsvuku. Ketchup yakaderera mumakirori uye haina mafuta, saka sei usingashandisi se glaze? Kana iwe uchida kuzunungusa zvinhu, fambisa mune imwe Diadon masitadhi kana kushandisa BBQ muto panzvimbo.
Ingotarisa BBQ muchuti une 45 makoriki kana pasi pe 2-tbsp. kushumira.
Basic How-To
1. Preheat oven kusvika 350 digiri. Tora ikati 12-cup muffin pan ne foil kubika makapu kana kupirisa nemusasa weputi.
2. Kana uchida, zvinyoronyoro zvigadzirwa zvinogadzirwa mu skillet zvakasvibiswa nejasi risina.
3. Gadzira nyama, mishonga, mazai vatsvene / mumiririri, oats, nezvinonhuwira. Sakanidza zvakanaka.
4. Zvimwe kugovana kusanganiswa pakati pemikombe yemuffin pan.
5. Nyaya ne ketchup kana muto.
6. Bika kusvikira wakasimba uye wakaputirwa nekwenyuka mutsvuku, anenge maminitsi makumi matatu.
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!