Nutrition Highlights (pakushanda)
Maoriro - 232
Fati - 8g
Carbs - 31g
Puroteni - 12g
Nguva Yese 50 min
Gadzirira 10 min , Cook 40 min
Kushumira 6 (1 3/4 makapu nerimwe)
Izvi zvinoshandiswa nyore nyore vegan lentil uye sade kare yakazara nehupamhi inotapira kubva mumucheka mutsvuku uye mukaka wekakhucon, iyo inopa imwe mhando yakachena yeropa imwe yeSoutheast Asia spin yakasiyana. Haisi kukunda kana kuti inonaka, kunyange zvakadaro mhuri yose inogona kuifarira, uye inosimbisa kuti nyama isina chimiro hairevi kudya mutsvuku. Yakazara nevanakidza, kubva pamukaka wakaoma wekakhuta kusvika kune chinonzi Thai red curry paste.
Waiziva vegan, vegetarian, uye semiti-yezvokudya zvezvirimwa zvakaratidzwa kubatsira rubatsiro rwezasi rweA1C? Kucheka kana kudonha nyama kunogona kutyisidzira vanhu vane chirwere cheshuga, sezvo kudya kwezvokudya kunogadzirisa mapuroteni ezvokudya uye kunowedzera kuva yakakodhaidhirate. Zvisinei, kudya zvimwe zvokudya zvisina kudya zvinokurudzira iwe kudya michero yakawanda, miriwo, mbeu yose , uye nyemba, zvokudya zvinosanganiswa nekuvandudzwa kweglycemic control. Uyezve, kana glucidhyrti inouya mune fiber uye muchero-upfumi, maitiro asina kubvunzwa, anogona kubatsira kugadzirisa shuga yeropa pane kuifungira.
Zvimwe
- 1 tablespoons yakawedzera-mhandara mafuta omuorivhi
- 1 ari pakati pearidhi eiii, akachekwa uye akachekwa
- 2 garlic cloves, peeled uye minced
- 2 guruti karoti, yakakonzerwa, yakagadzirirwa, uye yakasarudzwa
- 1 ½ tablespoons mutsvuku weganda
- 1 14-ounce inogona kuderedza-sodium inodzwa tomate
- 1 mukombe lentils, chero ruvara kana kusanganiswa
- 4 makapu pasi sodium yemiti muto
- ½ teaspoon munyu
- ¼ teaspoon mutsvuku
- 4 makapu akachekwa kare
- 1 mukombe yakaderedzwa mafuta emukaka wekaka
Kugadzirira
1. Inwa mafuta omuorivhi muhari huru muhupamhi-yakanyanya kupisa. Kana uchipisa, onai onion, garlic, uye karoti. Sungira kusvikira anion ichitenderera, inenge maminitsi mashanu.
2. Gadzirai mukundu curry paste uye gadzira kusvikira inonhuhwirira, inenge 1 miniti.
3. Dururira mumatato, dhizi, muto, munyu, uye tsvuku. Uyai kumota, edza zvakare kare. Dhinda rinovhara, kuderedza kupisa kusvika pakati, uye kumira kwemaminitsi makumi maviri kusvika makumi matatu, zvichiita kuti dzimwe nguva, kusvikira lenzi isati yanyorova.
4. Bvisa chifukidziro uye simbisa mukaka kakotikiti. Kupisa kwemaminitsi maviri kusvika ku3 uye shumira kushandira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe uchida nyama muzvokudya zvako iwe unogona kuvhara nyore puroteni zvine zvinyorwa zvishoma zvishoma pasi. Wedzerai 8 kusvika kune gumi nemaviri evhu pasi mushure mushure mekuisa mimwe miriwo pamwe chete nevhu rakatsvuka, ipapo gadzirai kusvikira nyama ichinyorova. Kana iwe uchida kuwedzera mamwe mapuroteni asi uchiri kuchengeta isina nyama, fambisa mumakumbo ezvakaviriswa zvakagadzirwa kuti apfeke pakupera kwekubika.
Ndinoda kuti muto uyu inzira inonakidza yekudonha mumaruva mashizha mashizha. Ikopi inodaidza kare, asi iwe unogona kushandisa sipinashi, chard, kana kuti collard miriwo. Iyo miriwo yakafuma mune antioxidants , kusanganisira carotenoids inogona kubatsira kudzivirira kune mamwe maziso anoonekwa kune avo vane chirwere cheshuga.
Kubika uye Kushumira Mazano
Kuti uwane red curry paste, tarisa muAsia chikafu chekudya chekudya chako chekudya.
Kana iwe usingakwanisi kuzviwana, inzwa wakasununguka kutapudza ruvara rwegorosi kana yellow, kana kushandisa teaspoon ye curry powder. Mukaka weKonon kazhinji unowanikwa muAsia zvokudya.
Iyi mapepa iri nyore kuoma, saka ndinoda kuwedzera zvakasanganiswa uye kubika imwe batch. Zvichengetedze zvakasungirirwa zvinoshandiswa zvevhu mune mupurasitiki kana girazi mukati mefriji uye zvinogadziriswa kuti zvive nyore kudya kwemashure mushure memazuva mashoma kubasa, kana kuunza vashomanana muhofisi yekugadzira chikafu chisina kumira.
Kana iwe uine zvakanyanya zvakakosha mumaginhaidhyrate, shandisa iyi soro neimwe gorosihydrate. Edzai hafu yebatei yakabikwa kana michero saladi-mango yakazara neyimu juice uye pinch yepepuru tsvuku inotapira uye inotonhora inopesana nemuviri wepfumi. Kana, kana iwe uchinge uchinge uchinge uine makabhaidhyidrate, shingai ichi sopu neyo nyore saridhe yakagadzirwa nemafuta uye chevhinigrette.