Umbono omncane omnandi nge-paprika kanye ne-curry

I-paprika ephansi ye-carb enoshukela kanye nomqondo we-curry

Ngiyakuthanda ukupheka ngokushesha futhi okunempilo, ukudla okuphansi kwe-carb. Le turkey ethosiwe yenhliziyo ingabonakala kaningi ekudleni kwethu. Ngenxa yenyama ye-turkey, lesi sidlo siqukethe amaprotheni amaningi futhi ngasikhathi sinye ophansi kuma-carbohydrate.

Lokhu kubaluleke kakhulu uma umuntu engagcini nje ekudleni okuphansi kwe-carb, kepha uzibandakanya kwezemidlalo. Ngasikhathi sinye, udinga ukuqinisekisa ukuthi inani elanele lamaprotheni lingena ekudleni ndawonye. Ekugcineni, amaprotheni angenye yama-macronutrients abalulekile, futhi adinga ukusetshenziswa kakhulu ngokwesilinganiso se-1 g ngekhilogremu yesisindo ngosuku.

Inyama yaseTurkey iqukethe amaprotheni afinyelela kuma-29 g kuyo yonke inyama eyi-100 g futhi ibuye idakwe kakhulu ngumzimba. Inyama ye-turkey enempilo kumele ibekhona ekudleni kokudla okuphansi kwe-carb.

Noma kunjalo, umuntu akufanele akhohlwe ngekhwalithi yenyama, kufanele ithengwe okungenani nge-"bio" yokumaka. Kuleli nothi, ngikufisela isikhathi esihle kanye nokudla!

Izithako

• 400 g isifuba se-turkey;
• I-1 pod yepelepele ebomvu;
• I-1 zucchini;
• 1 anyanisi omnandi;
• 1 i-clove yegalikhi;
• 2 wezipuni ze-soya isoso;
• 1 isipuni sokunamathisela utamatisi;
• 1 isipuni se-curry powder;
• Amaconsi ama-5 we-tabasco;
• 125 ml wamanzi;
• 50 g wekhilimu omnandi;
• Usawoti kanye nopelepele ukunambitha;
• ngesicelo esingu-1/2 isipuni sikakhonkolo.

Inani lezithako zale iresiphi ephansi ye-carb elise-2 servings. Ukupheka kuthatha imizuzu eyi-10. Isikhathi sokupheka sizothatha eminye imizuzu eyi-15.

Iresiphi yevidiyo

Inani lokudla

Amanani wokudla ayalinganiselwa futhi akhonjiswa nge-100 g yesidlo se-carb ephansi.

Indlela yokupheka

1.

Sika isifuba sikakhukhu sibe yimichilo. Hlanganisa isoso le-soya ne-Tabasco bese ugoba ufudu kule ngxube imizuzu eyi-10. Isitsha sizosebenza kahle uma ushiya ibele liklanyelwe ubusuku. Kepha ekudleni okusheshayo, imizuzu eyi-10 ngaphezulu kuzokwanela.

2.

Geza i-pod ye-pepper ebomvu ne-zucchini kuma-cubes amancane. Cwecwa u-anyanisi negalikhi bese uwaquma kahle kube amashubhu bese uwafafaza epanini encane.

3.

Fry isifuba se-marinated turkey epanini lokushisa ngaphambili ngaphandle kwamafutha noma amafutha. Bese engeza i-zucchini kanye ne-pepper ebomvu kanye gazinga eminye imizuzu emi-5. Bese uxuba no-anyanisi othosiwe kanye negalikhi.

4.

Faka unamathisela utamatisi, amanzi kanye nokubila. Uma kunesidingo, engeza isipuni esingu-1/2 se-gar gamu. Uma ungenayo i-gar gum, ungasebenzisa enye i-solid-carb thickener.

5.

Isikhathi ngosawoti, upelepele kanye no-curry ukunambitha. Faka ukhilimu bese ubamba isikhashana emlilweni. Uma kunesidingo, faka isinkwa esenziwe nge-toasted ngokuqukethwe okunamaprotheni amaningi.