I-Protein ephezulu, iRisolop-Free Free Seared Scallops Recipe yesidlo sangokuhlwa

Umxholo

• I-Pan-Seared Scallops ene-Red Lentils kunye ne-Arugula
• Uphengululo lwe

Isifuba senkukhu esosiweyo sifumana lonke ingqalelo xa kufikwa kwiprotein ecekeceke, kodwa ayisiyiyo ngaphandle kokuhla kwayo.Inkukhu ilula kakhulu ukuyicofa kwaye inokuba yinyani, ngokwenene, iyadika. Ukuya kwam xa ndifuna ukunyathela izinto zii-pan-seared scallops. Ukuhanjiswa kwe-scallops yolwandle (malunga nesithathu okanye ezine) kuphela malunga neekhalori ezili-100, kwaye iphezulu kwiprotein kwaye inamafutha asezantsi. I-Scallops nayo ingumthombo omkhulu we-vitamin B12, isinyithi kunye ne-zinc. (Izinto eziNxulumeneyo: Iimbono ezili-12 zokuLungisa ukutya ezingeyoNkuku kunye neRayisi elusizi)

Unokuthenga i-scallops esitsha okanye efriziwe. Nyibilikisa i-scallops ekhenkcezileyo kwisingxobo se-ziplock esitywiniweyo efrijini iiyure ezine ukuya kwezintandathu. Okanye ukhawulezise inkqubo ngokubeka ibhegi kwisitya samanzi abandayo kwifriji. Baleka phantsi kwamanzi abandayo ukuze uhlambulule kwaye uphephe ngokupheleleyo ngetawuli yephepha ngaphambi kokupheka. (Idibeneyo: Ulwandle lweCitrus Scallops yoSuku lweDinner oluSempilweni loSuku lokutya isidlo sangokuhlwa)

I-Scallops iyakhawuleza ukupheka. Isitya esifanelekileyo sokutyela kunye neelensi ezibomvu ezibomvu kunye necala lemifuno kunye neetamatato kuthatha imizuzu embalwa ukulungiselela. Ngaphantsi kwesiqingatha seyure, unokuba ne-high-protein, high-fiber, i-gluten-free dinner etafileni. Yinto ogqibeleleyo abo post-ukuzilolonga ebusuku xa ufuna isidlo ngokukhawuleza, kodwa uziva abadala ngaphezu burrito yenkukhu eqanduselwe.

I-Pan-Seared Scallops ene-Red Lentils kunye ne-Arugula

Inceda i-2

Izithako

• I-1/2 yekomityi ebomvu ebomvu, ihlanjwe
• 1 indebe yamanzi
• Ityuwa yolwandle kunye nepepper ukunambitha
• Iikomityi ezi-2 zearugula
• 8 iitumato zecherry, isiqingatha
• 1 icephe yeoyile ye-olive
• Ijusi ye-1 lemon (malunga neepunipoyi ezi-2)
• I-1/2 yeepawundi zaselwandle zasendle
• Ukupheka ukutshiza okanye iitipuni ezi-2 zebhotolo okanye ioli yeoli
• I-1/4 indebe yewayini emhlophe

Imikhombandlela

1. Galela iilentile kunye namanzi kwipani. Yizisa kwimathumba, kwaye unciphise ubushushu ukuya kwezantsi. Ikhava yokugubungela kunye neelensi zokumisa de kube yithenda, malunga nemizuzu eli-10 ukuya kweli-15. Gquba yonke imizuzu embalwa ukukhusela ukunamathela. Ixesha ngetyuwa kunye nepepper ukunambitha. Bekela ecaleni.
2. Okwangoku, phosa iarugula kunye neetumato zetsheri ngeoyile yeoyile kunye nejusi yelamuni. Ixesha ngetyuwa kunye nepepper ukunambitha. Bekela ecaleni.
3. Fudumeza ioli / ibhotolo kwi-skillet okanye u-sauté pan phezu kobushushu obuphakathi.
4. Yongeza i-scallops kwi-pan. Pheka de uqalise ukumdaka (ngokuqhelekileyo ~ 2 ukuya kwimizuzu emi-3).
5. Jika upheke upheke ubrawuni kwelinye icala (enye ~ imizuzu emi-2 ukuya kwemi-3) kwaye ii-scallops azifane zisebenze embindini. Gcoba ngewayini kwi-deglaze pan.
6. Beka i-scallops phezu kweelensi ezibomvu ukuze usebenze ngokukhawuleza.

Ulwazi lwezondlo ngokukhonza (nge-USDA supertracker): iikhalori ze-368; Iiprotheni ezingama-25; 34g iikhabhathi; 12g ifayibha; I-15g yeoyile iyonke (i-2g yeenqatha)

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