Nutrition Highlights (pakushanda)
Maoriro - 137
Fati - 5g
Carbs - 19g
Protein - 7g
Nguva Yese 35 min
Gadzirira 10 min , Cook 25 min
Kushumira 4 (1/2 kapu imwe neimwe)
Lentils neBrussels zvinomera zvinoparidzirwa muzhizha iri rakasvibiswa muBrussels uye rakakangwa lentile saladi.
Kufanana nemafuta akawanda, lenzi inotengeswa uye inogara yakagadzikana yezvokudya-unogona kutenga pound pasi pemadhora maviri uye inotora yakawanda yekuzadza fiber uye mapuroteni panguva yekushanda. Kunyanya, vanopa ropa-rinomanikidza kutarisa potasium , utano hwehutano hwehutano, uye hapana mafuta. Iko kuhwina kunakidza kwekudya kunobatsira pakuchengeta kukwirira kweropa.
Kana yakakangwa uye yakabatanidzwa nemakwenzi anokonzera kuBrussels, iwe unowana kukunda kusadya nyama kana nheyo yeproteiniti yakawedzerwa, sehuku kana hove .
Zvimwe
- 1/2 mukombe yakabikwa lenzi
- 1 svondoti karoti
- 1/2 tsvuku tsvuku pepper
- 1/2 teaspoon kosher munyu
- 1 tablespoon mafuta omuorivhi
- 4 huru Brussels inomera, shredded
- 8 maorivhi, akachekwa
- 2 tablespoons mumonamu
- 1/4 teaspoon pasi pasi pepiresi
Kugadzirira
- Tora bhokisi guru rebibi uye unofanidza huni kusvika ku 350F.
- Bvisa lentils, karoti, uye bell pepper nomunyu nemafuta emuorivhi uye uronga pane kubika pepa. Kunyorera kwema20 kusvika ku25, kutarisa uye kunokonzera zvose pamusoro pehafu.
- Kana wakagadzirira, sarudza karoti uite zviduku zvakapetwa uye dice bell pepper.
- Gadzira lenti, mishonga, shredded Brussels inomera, maorivhi, juisi yemononi, uye peputi yakasviba.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kushandisa chero ruvara rwebell pepper uye chero rudzi rwemiorivhi yaunopa.
Kana zvasvika kumiti yemiorivhi, unoona marudzi akawanda muchitoro-manzanilla uye kalamata zviri zviviri zvezvinowanikwa. Maorivhi emuorivhi (kufanana nemanzanilla) uye maorivhi madema (akafanana nelalamatas) anosiyana mukuputika kwawo, uye maorivhi madema ari akareba kupfuura matema. Zvokudya zvavo zvehutano zvakangofanana-zvose zvinopa mafuta ane hutano hwakanaka uye dzimwe maminera. Asi zvakadaro, ramba uchitarira pa sodium. Ichasiyana zvichienderana nerudzi rwebrine yakashandiswa, saka tora miniti kuenzanisa mavara .
Uyewo, haudi maorivhi akafukidzirwa pamutsara uyu, kungove yakarongedzwa, asi ona kuti maorivhi matsvuku anowanzoputirwa nepimientos, maarmonds, garlic, nezvimwewo zvinowedzera-izvo, izvo zvichange zvichikanganisa marori anoverengwa.
Kubika uye Kushumira Mazano
Paunenge uine zvakawanda zveBrussels zvinomera iwe unogona kuzviputira muzvokudya zvekudya. Sezvo tiri kungoshandisa mana pano, ingoshandisa banga. Cheka hura imwe neimwe muhafu, ipapo, kubata pamugumo wakaoma wepem, tsvina zvishoma kusvikira wasvika kumagumo.
Iwe unogona kubvisa mugumo wakaoma.