Amaprotheni aphezulu, i-Gluten-Free Seared Scallops Recipe for Dinner

-Delile

• I-Pan-Seared Scallops ene-Red Lentils ne-Arugula
• Buyekeza kwe-

Isifuba senkukhu esosiwe sithola ukunakwa konke uma kukhulunywa ngamaphrotheni anciphile, kepha akunjalo ngaphandle kokuncipha kwawo.Inkukhu empeleni kulula kakhulu ukuyisonga futhi ingaba yisidina ngempela. Ukuya kwami ​​lapho ngifuna ukunyathela izinto ama-scallops asethwe nge-pan. Ukuphakelwa kwama-scallops olwandle (cishe amathathu noma amane) kungama-calories ayi-100 kuphela, futhi kunamaprotheni amaningi futhi kunamafutha amancane. I-Scallops nayo ingumthombo omuhle we-vitamin B12, i-iron ne-zinc. (Okuhlobene: Imibono engu-12 Yokudla Okungeyona Inkukhu Edabukisayo Nelayisi)

Ungathenga ama-scallops amasha noma afriziwe. Ncibilikisa ama-scallops afriziwe esikhwameni se-ziplock esivaliwe esiqandisini amahora amane kuya kwayisithupha. Noma shesha inqubo ngokubeka isikhwama esitsheni samanzi abandayo efrijini. Gijimisa ngaphansi kwamanzi abandayo ukuze ugeze uphinde ushayele ngokuphelele ngethawula lephepha ngaphambi kokupheka. (Okuhlobene: I-Citrus Sea Scallops ye-Healy Date-Night Dinner In)

Ama-scallops ayashesha ngempela ukuwapheka. Lesi sidlo esifanelwe indawo yokudlela enelenti ebomvu ephihliwe nohlangothi lwemifino notamatisi kuthatha imizuzu embalwa nje ukulungiselela. Esikhathini esingaphansi kwengxenye yehora, ungaba nesidlo sasebusuku esinamaprotheni amaningi, ifayibha ephezulu, okungenagluten etafuleni. Ilungele lobo busuku bangemva kokujima lapho ufuna ukudla kwakusihlwa ngokushesha, kodwa uzizwa umdala kune-burrito yenkukhu eqandisiwe.

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

Isebenza 2

Izithako

• 1/2 indebe ye-lentile ebomvu, ehlanjululwe
• 1 inkomishi yamanzi
• Usawoti olwandle kanye nopelepele ukunambitha
• 2 izinkomishi arugula
• 8 utamatisi we-cherry, uhhafu
• 1 isipuni samafutha omnqumo
• Ijusi le-1 lemon (cishe izipuni ezimbili)
• 1/2 ikhilogremu ama-scallops olwandle asendle
• Isifutho sokupheka noma amathisipuni ama-2 webhotela noma amafutha omnqumo
• 1/4 indebe yewayini elimhlophe

Izikhombisi-ndlela

1. Thela udali namanzi epanini. Letha kumathumba, bese unciphisa ukushisa kube phansi. Vala ibhodwe bese ubilisa ama-lentile kuze kube yilapho ethambile, cishe imizuzu eyi-10 kuya kweyi-15. Govuza njalo ngemizuzu embalwa ukuvimbela ukunamathela. Isizini ngosawoti kanye nopelepele ukunambitha. Beka eceleni.
2. Phakathi naleso sikhathi, hlanganisa ndawonye i-arugula notamatisi we-cherry ngamafutha omnqumo kanye nejusi kalamula. Isizini ngosawoti kanye nopelepele ukunambitha. Beka eceleni.
3. Sishisa uwoyela / ibhotela epanini noma usose ipeni emlilweni ophakathi nendawo.
4. Engeza ama-scallops epanini. Pheka kuze kuqale ukuba nsundu (imvamisa ~ imizuzu emi-2 kuya kwemi-3).
5. Phenduka bese upheka kuze kube nsundu ngakolunye uhlangothi (enye imizuzu engu-2 kuya kwemi-3) futhi ama-scallops awabonakali nje phakathi nendawo. Sakaza ngewayini ukuze ususe ipani.
6. Beka ama-scallops phezu kwamalenti abomvu ukukhonza ngokushesha.

Imininingwane yokondleka ngokukhonza ngakunye (nge-USDA supertracker): ama-calories angama-368; 25g amaprotheni; 34 g ama-carbohydrate; i-fiber - 12 g; 15g amafutha aphelele (2g sat fat)

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