Le recipe yenzelwe ngokukhethekile labo abadla ukudla okunempilo , njengoba yenziwe ngezithako ezinama-calories aphansi kanye ne-fiber ephezulu. Ukudla lesi sidlo kunikeza umzimba wakho inani elincane lama-calories uma kuqhathaniswa nengxenye yaso yokugcwaliswa, okwenza kube inketho enhle yokudla okunempilo.
Uma uyilungisa njengoba kuchaziwe ngezansi, ungajabulela nokudla okumnandi nokuhlukile okungavami ukufakwa kumamenyu okudla ajwayelekile. Kubalulekile ukuqaphela ukuthi, nakuba kuyiphayi yemifino elula, akufanele uyidle kakhulu , njengoba lokhu kuzokwandisa ukudla kwakho kwama-calories, ikakhulukazi ngenxa yoshizi nofulawa.
Uphaya wemifino okhanyayo: izinzuzo nezici
Le pudding yemifino noma i-casserole isekelwe ngokuyinhloko ku- Swiss chard entsha , imifino eluhlaza enamaqabunga enama-calories aphansi kakhulu futhi ecebile nge-fiber, amavithamini, kanye namaminerali. Uma ihlanganiswe namaqanda amhlophe kanye nenani elilawulwayo loshizi onamafutha aphansi, iphumela esitsheni esineprotheni yekhwalithi enhle kanye nokuqukethwe kwamafutha okulingene, uma nje kulandelwa izingxenye ezibonisiwe.
Njengoba kuyiphayi ebhakiwe, ayifaki ukuthosa futhi idinga amafutha amancane kuphela ukuze kushiswe imifino bese kufakwa i-brush epanini. Ngaphezu kwalokho, ukusetshenziswa kwamakhambi nezinongo ezifana ne-oregano kanye namakhambi e-Provençal kuthuthukisa ukunambitheka ngaphandle kwesidingo samafutha amaningi noma usawoti.
Kuyindlela efanelekile yokufaka kumamenyu okwehlisa isisindo , ukudla okuthuthukisa impilo yokugaya ukudla ngenxa yokuqukethwe kwayo kwe-fiber, futhi njengendlela elula yokudla kwakusihlwa, njengoba iphakelwa ibanda futhi kulula kakhulu ukuyigaya uma ihambisana nesaladi entsha.
Izithako ze-pudding yemifino enekhalori ephansi
Le phayi yemifino elula isebenzisa izithako ezilula, ezilula ukuzithola nezingabizi, ezenzelwe ukufeza ukuthungwa okumnandi nokunambitheka okuthambile ngaphandle kokwengeza amakhalori engeziwe:
Izithako:
- Ama-2 kilos kwe chard.
- 4 amazinyo i-garlic eqoshiwe.
- 3 kucacile amaqanda ashaywa (ungasusa izikhupha ukuze unciphise ama-calories).
- 3 tbsp kafulawa (usebenza ukunikeza isakhiwo ikhekhe).
- 300 g ushizi uthathe imichilo.
- Amafutha (sebenzisa inani elincane kakhulu ngangokunokwenzeka, okungcono amafutha omnqumo).
- Sal.
- Oregano.
- I-Provencal.
- Ama-Olives zigxishwe futhi zibe yimichilo, zokuhlobisa.
Uma ufuna iresiphi ibe lula nakakhulu, ungakhetha ushizi onamafutha ancishisiwe noma ususe ushizi othile obonisiwe, bese unciphisa inani likasawoti, usebenzisa ukunambitheka kwemvelo kwamakhambi anephunga elimnandi.
Ukulungiswa kwesinyathelo ngesinyathelo kwephayi yemifino ekhanyayo
Ukulungiselela:
Okokuqala, kuzodingeka ubilise i-chard , uyikhiphe kahle, bese uyinquma ibe yizicucu ezincane ukuze ihlangane kangcono nengxube. Lokhu kukhipha amanzi kubalulekile ukuze iphayi ingagcini imanzi kakhulu.
Okulandelayo, shisa i-chard ephekiwe kanye negalikhi eqoshiwe epanini elinamafutha amancane. Yenza lokhu ekushiseni okuphakathi, uvuselela ukuze igalikhi ingashi bese ufaka imifino kancane iphunga layo.
Uma ingxube isiphekiwe, engeza ufulawa bese ufaka usawoti, i-oregano, kanye namakhambi e-Provence ukuze kunambitheke. Hlanganisa kahle ukuze ufulawa usabalaliswe ngokulinganayo futhi usize ekuqiniseni ingxube. Yiyeke iphumule cishe imizuzu engama-20 ukuze iphole kancane bese uvumela ingxube ukuthi iqine.
Esitsheni esikhulu, beka ingxube ye-Swiss chard esele, engeza amaqanda amhlophe ashayiwe kanye ne -queso fresco esikiwe . Hlanganisa kahle ukuze amaqanda amhlophe ahlanganiswe ngokugcwele futhi ushizi usatshalaliswe ngokulinganayo, okuzonikeza ukuthungwa okukhilimu uma kubhakwa.
Bese uthatha isikhunta se-pudding , usigcobe ngesendlalelo esincane samafutha ukuze unganamatheli, bese ufaka yonke ingxube, ulungise ubuso nge-spatula noma isipuni.
Ekugcineni, kuzodingeka ubhake i-pudding cishe imizuzu engama-40 kuhhavini oshisiwe kuze kube yilapho iqine uma uyithinta futhi inombala wegolide kancane phezulu. Uma isiqediwe, yivumele iphole ngokuphelele ukuze iqine futhi kube lula ukuyisika ibe izingxenye.
Kuzodingeka uwuphake ubanda futhi, ngaphambi nje kokuwuyisa etafuleni, ungawuhlobisa ngeminqumo egxilile enqunywe imicu, enezela ukuthinta okumnandi kakhulu okunosawoti kanye nombala.
Le phayi yemifino elula ifaneleka njengesidlo esiyinhloko esilula esihambisana nesaladi entsha, noma njengesidlo esinempilo esinenyama engenamafutha noma inhlanzi, enezela umbala, i-fiber kanye nokunambitheka kumenyu yakho yansuku zonke ngenkathi usaqapha amakhalori.
