Nelisa isisu sakho ngale Recipe ye-Shakshuka Recipe yeBrunch

Umxholo

• I-Shakshuka enentliziyo kunye neNqolowa epheleleyo
• Uphengululo lwe

Ukuba ukhe wambona u-shakshuka kwimenyu ye-brunch, kodwa khange ufune ukuba nabani na akubambe ubuza uSiri ukuba yintoni na, nkwenkwe uya unqwenela ukuba ubuyalele ngokungaboni. Esi sitya sibhakiweyo sinesosi yetomato enentliziyo edadayo ejikeleza amaqanda yila crème de la crème yokutya kwebrunch.

Ngethamsanqa, akukho mfuneko yokuba ulinde izicwangciso zekhefi zasemva kwemini ngeCawa. Unokwenza ngokulula oku ekhaya ngaphandle kwemizuzu engama-30. Ngaphezu koko, le recipe iyenzeka nje ukuba ibe yindlu yamandla yesondlo.

Amaqanda ayindleko kulo msebenzi wobugcisa, kwaye, ngaphandle kokuba une vegan, mhlawumbi kukho into osele unayo efrijini yakho. Ayisiyo kuphela amaqanda asisiseko se-stellar seprotheni (esiza nge-6 yeigram ngeqanda elikhulu), azaliswe ngaphezulu kweepesenti ezingama-20 zexabiso lakho lemihla ngemihla kwiivithamini ze-B ezinjenge-biotin, i-choline kunye ne-pantothenic acid, ebalulekileyo Oovimba bakho bamandla, kunye nezondlo ezinjengeselenium kunye nemolybdenum. (Ukuba amaqanda ayiyona into yakho, kodwa ukhangele isidlo sakusasa seprotheyini ephezulu, khangela ezi ngcamango zeresiphi ezingenaqanda.)

Kwaye ngekhe kube yi-shakshuka ngaphandle kweetumato. Iitumato ezinkonkxiweyo zisetyenziswa kule recipe kwaye zijika ngokwenene esi sidlo sibe kukutya okuthuthuzelayo okunempilo. Iitumato ngumthombo okrelekrele we-lycopene (i-antioxidant enamandla egcina iiradicals zasimahla ezinokubangela umhlaza kunye nesifo sentliziyo). Ngaphandle kwento yokuba kunye nesosi yetumato kunye namaqanda ngokudibeneyo, ujonge ngaphezulu kwe-18 yeeprotein kunye nedosi entle yemifuno, kusekho into enye ebalulekileyo eyenza ukuba leresiphi ye-shakshuka ibe nkulu kakhulu: iinkozo ezipheleleyo.

Uninzi lweendawo zokutyela ziya kunika ezazo ngeqhekeza le-baguette ethosiweyo, enencasa, kodwa ukukhetha iinkozo ezibhakiweyo esityeni kuqinisekisa ukuba ipleyiti yakho ilungelelene kwaye iya kukugcina uzele kwaye wanelisekile. I-Quinoa isetyenziswe apha, kodwa ungasebenzisa irayisi emdaka, i-amaranth, okanye ibhali, nayo. Umpheki uSara Haas, i-RDN, i-LDN, icebisa ngokunciphisa incasa nokuba yeyiphi na ingqolowa oyikhethileyo (kule recipe okanye nayiphi na enye) ngokubilisa iinkozo kwimifuno, inkukhu, okanye isitokhwe senkomo (kunamanzi), ukugcothula ingqolowa pan ngaphambi kokupheka, okanye ukongeza isuntswana lamayeza amatsha afana neparsley okanye icilantro ekugqibeleni.

I-Shakshuka enentliziyo kunye neNqolowa epheleleyo

Ukwenza: ii-servings ezi-2 (malunga nekomityi enye namaqanda ama-2 lilinye)

Izithako

• 1/2 indebe yequinoa (okanye ingqolowa epheleleyo yokuzikhethela)
• 1 ikomityi ephantsi-sodium umhluzi wemifuno
• I-1/8 ithisipuni yetyuwa ye-kosher
• I-1/4 indebe ye-parsley etyongwe
• 1 i-lemon wedge
• 1 icephe yeoyile ye-olive
• Ikomityi ye-11/2 (2 oz) itswele elityiweyo
• I-1 ephakathi (5 oz) yentsimbi yentsimbi (nawuphi na umbala), oqoshiwe
• Iigrafu ezi-2 zegalikhi, egayiweyo
• I-1/2 ithisipuni ipepper emnyama
• 3/4 ithisipuni isinongo saseItali
• I-1/8 ithisipuni yetyuwa ye-kosher
• I-1 inokuthi (i-28 oz) ityatiweyo, akukho tyiwa yongezwa
• Amaqanda ama-4 amakhulu
• Ipepile ebomvu (ukuhlobisa ngokukhetha)

Imikhombandlela

1. Ukulungiselela ingqolowa epheleleyo: I-quinoa yokugcoba kwi-skillet enkulu ye-nonstick imizuzu embalwa phezu kobushushu obuphantsi. Susa kwaye ubeke ecaleni. Yongeza umhluzi wemifuno kwimbiza encinci kwaye uzise kwimathumba. Yongeza iquinoa kunye netyuwa ye-kosher; ivuse. Nciphisa ubushushu ukuze udimze, kwaye upheke malunga nemizuzu eli-15 okanye de kube yonke into engamanzi ifunxwe. Gcoba nge-1 ithispoon entsha yejusi yelamuni kunye neparsley eqoshiwe.

2. Beka i-skillet enkulu ngaphandle kobushushu phakathi kobushushu obuphakathi. Yongeza ioli yeoli, i-anyanisi kunye nentsimbi yepilisi. Ukupheka, ukuvuselela ngamanye amaxesha, imizuzu emi-5 ukuya kwe-7, okanye kude kube lula. Yongeza i-garlic egayiweyo, i-pepper emnyama, i-Italian seasoning, kunye netyuwa ye-kosher. Gquba kwaye upheke imizuzu emi-2 ukuya kwemi-3, emva koko yongeza iitumato. Vula ubushushu phakathi, gubungela, kwaye uvumele ukupheka imizuzu emi-5.

3. Susa isiciko wenze imingxunya emine kumxube wetumato ngespatula okanye ngecephe. Ngononophelo qhekeza iqanda kulowo nalowo mngxunya, emva koko ugubungele ipani. Vumela ukupheka imizuzu emi-6 eyongezelelweyo okanye kude kube mhlophe kuqinile kwaye i-yolk isethwe kancinci, kodwa ikhululekile. (Ukuba ukhetha i-yolk eqinile, pheka imizuzu eyi-8.)

4. Susa iitumato kunye namaqanda epanini ebushushwini. Yahlula ingqolowa ngokulinganayo phakathi kwezitya ezibini kwaye wenze iqula elincinci embindini. Beka amaqanda ama-2 kunye nesiqingatha sesiqingatha somxube wetumato ngaphezulu. Yonwabele!

Iresiphi ngoncedo lwe Ukuchuma Ukutya Incwadi Yokupheka: 100+ zokupheka ukondla umzimba wakho ngu-Elizabeth Shaw, M.S., R.D.N., C.L.T. noSara Haas, R.D.N., C.L.T.

Uphengululo lwe