Ucezu lwenyama enhle kimi luyintokozo ephambili yokugcina. Sekuyisikhathi eside inyama yenkomo ibhekwa njengehlanzekile kakhulu, ngakho-ke iyabiza kakhulu uma iqhathaniswa nezinye izinhlobo zenyama.
Lapho ngivumela ucezu lwenyama ebomvu, nginaka ngokukhethekile ikhwalithi yayo nemvelaphi yayo. Lokhu, ngokweqiniso, kusho ikhwalithi enhle ye-BIO. Ekugcineni, hhayi zonke izinsuku kuvela epuletini lethu.
I-Beef fillet iphansi emafutheni, kepha ithenda kakhulu futhi incibilika olimini. Ukuze uthole isidlo eseceleni seresiphi yanamuhla ye-carb ephansi, sizothatha i-quinoa ethandwa kakhulu phakathi kwezindlela zokupheka eziphansi ze-carb.
Ukunambitheka okungenamsoco kwe-quinoa kuhamba kahle ngefolishi yenkomo futhi kwenza lesi sidlo esisezingeni eliphansi se-carb sihle impela. 🙂
Ngokuphikisana nenkolelo ethandwayo, i-quinoa ayisona isidumbu. Kungokwezitshalo zomndeni wakwa-Amaranth futhi, ngenxa yalokho, awunayo i-gluten.
Ngaphezu kwalokho, i-quinoa iqukethe inani elikhulu lamaprotheni yemifino, adonswa kahle ngumzimba.
I-100 g ye-quinoa elungiselelwe iqukethe kuphela ama-16,67 g wama-carbohydrate ngakho-ke ihamba kahle ekudleni okuphakathi ngokulinganayo kwe-carb.
Amathuluzi Ekhishini Nezithako Okudingayo
Chofoza kokunye kwezixhumanisi ezingezansi ukuya kokunconyiwe okuhambisanayo.
- Ummese obukhali;
- Ipani lokuthosa elipholile le-granite;
- Ukusika ibhodi eyenziwe ngoqalo;
- Quinoa.
Izithako
- Ama-medallions ama-2 we-beef fillet (BIO);
- I-1 pod yepelepele ebomvu;
- I-1 pod yephuzi;
- I-1 pod pepper eluhlaza;
- 2 amabhantshi kagalikhi;
- Amagremu ayi-100 anyanisi;
- Amagremu ayi-100 e-quinoa;
- Amagremu angama-200 kokhilimu ophahlaza;
- 1 isipuni sama-alimondi asemhlabathini;
- 2 wezipuni ze-curry powder;
- 1 ithisipuni kalamula kalamula;
- 200 ml womhluzi wenkomo;
- usawoti kanye nopelepele ukunambitha;
- amanye amafutha kakhukhunathi wokuthosa;
- ngesicelo se-1/4 ithisipuni likafulawa we-carob njenge-thickener.
Inani lezithako zale iresiphi ephansi ye-carb elise-2 servings. Ukulungiswa kwezithako kuthatha imizuzu eyi-15. Kuzokuthatha cishe imizuzu engama-20 ukupheka.
Indlela yokupheka
1.
Hlambulula i-quinoa kahle ngesihlungo bese ubilisa, uthathe uketshezi oluphindwe kabili, kulokhu, ku-200 ml yomhluzi wenyama cishe imizuzu engu-15.
Ngesikhathi sokupheka, lonke uketshezi kufanele lungene. Kunoma yikuphi, donsela uketshezi osele bese ushiya i-quinoa isafudumele ngemuva kokupheka ipani imizuzu eyi-10.
2.
Geza imidumba yepelepele, susa imbewu kanye nomlenze bese uyinquma.
Cwecwa u-anyanisi, ugeze uthathe izindandatho. Cwecwa ama-clove egalikhi bese usika fake ama-cubes.
3.
Fudumeza uwoyela kakhukhunathi epanini bese gazinga imicu yepelepele kuyo. Bese uhambisa upelepele kancane epanini bese ufry ugarliki oqoshiwe kuwo.
Faka u-anyanisi no-brown omncane konke ndawonye, okuvusa amandla ngezikhathi ezithile. Ekugcineni, imifino kufanele ibe nzima kancane.
4.
Ngenkathi ulungiselela imifino, ungenza i-almond sauce nge-curry bese gazinga ama-medallions. Kwisoso, fudumeza uwoyela omncane kakhukhunathi epanini elincanyana nakuma-alimondi omhlabathi ogayiwe kanye ne-curry powder kuwo.
Thela ukhilimu kanye kalamula bese ushiya konke ukubilisa kancane kuze kuphekwe. Uma ufisa, upelepele kanye nenkathi 1/4 isipuni sefulawa yobhontshisi. Kwenziwe.
5.
Ukwenza ama-medallions wenyama yenkomo, uwoyela wokushisa kakhukhunathi epanini, kulokhu ukushisa okuphezulu. Fry ezinhlangothini zombili umzuzu owodwa, bese wehlisa izinga lokushisa lokushisa.
Fry ama-medallions ngaphezulu kokushisa okuphakathi ohlangothini ngalunye imizuzu engama-3-4 kuze kuphekwe. Umaphakathi wabo kufanele ube opinki. Ekugcineni, usawoti kanye nopelepele ukunambitha.
6.
Khonza ama-medallions epuleti le-almond curry sauce nge-pepper ne-quinoa. Bonela iphango.
