Iklabishi Elisheshayo Nenyama Egayiwe noma I-Salmon

Izithako zabantu abangu-4):

• 2 anyanisi
• Ama-clove angu-1-2 kagalikhi
• 500 amagremu iklabishi
• I-pepper e-1 ebomvu
• ½ isibani se-fennel
• 2 wezipuni uwoyela
• 300 g yenkomo yomhlabathi
• cishe. 500 ml isitokwe senkukhu
• usawoti wolwandle
• upelepele
• cishe. ½ tsp i-paprika powder eshisayo
• 1 inkomishi (150 g) iyogathi yemvelo
• i-parsley entsha

Hlanza i-garlic bese uyisika ibe ama-cubes amancane. Hlanza iklabishi (isibonelo, iklabishi elicijile, iklabishi elicijile, noma iklabishi laseShayina), susa isiqu, usike noma usike imicu emincane kakhulu. Geza upelepele, deseed futhi uthathe imicu emincane noma cubes. Hlanza isibani se-fennel, susa isiqu, futhi usike sibe yimichilo emincane. Gcoba u-anyanisi nogalikhi emafutheni angu-1 tbsp ku-wok noma epanini bese ucindezela kuze kube sekugcineni. Engeza amafutha asele bese uthosa inyama yenkomo kuze kube crumbly. Isizini ngosawoti wasolwandle kanye nopelepele uhlanganise no-anyanisi.

Engeza imicu yeklabishi bese upheka imizuzu engu-2. Faka i-paprika ne-fennel, inkathi ngosawoti wasolwandle, pepper, ne-paprika, bese ugoqa. Pheka yonke into cishe imizuzu engu-1-2. Phakamisa umhluzi wenkukhu bese ulethe ngamathumba ngesivalo esivaliwe. Pheka emlilweni omncane cishe imizuzu emi-5. Lapho ukhonza, uhlobise ngamunye nge-parsley entsha ne-1 isipuni se-yogurt.

Okuhlukile:

Esikhundleni senyama yenkomo egayiwe, isidlo simnandi kakhulu ne-salmon. Ukuze wenze lokhu, geza izibopho ze-saumoni ezi-4 (i-125 g ngayinye) futhi gazinga kafushane. Susa ku-wok bese ubeka eceleni. Hlanganisa izithako ezisele njengoba kuchazwe ngenhla (ngaphandle kwe-Mince). Ngemva kokwengeza umhluzi wenkukhu, beka i-salmon egayiwe phezu kwesitsha seklabishi bese upheka imizuzu engu-5.

Amanani okudla ngokuphakelwa ngakunye nenyama egayiwe:
381 kcal, 25 g amafutha, 10 g ama-carbohydrate, 29 g amaprotheni, 6 g fiber

Amanani okudla okunempilo ngokukhonza ngakunye ne-salmon:
450 kcal, 28 g amafutha, 10 g ama-carbohydrate, 39 g amaprotheni, 6 g fiber

Inconyelwe lokhu:

• ukukhuluphala
• i-arthrosis
• i-cystitis
• umfutho wegazi ophakeme
• COPD
• amafutha esibindi
• i-dyslipidemia
• I-Gout (enguqulweni ye-salmon noma okungenani enesigamu senani lenkomo egayiwe)
• Hashimoto
• umzimba syndrome
• rheumatism
• Isifo se-Celiac (inothi: ukungcoliswa kwe-gluten angeke kukhishwe esimweni semikhiqizo egayiwe. Ngakho-ke, ukuze ube sohlangothini oluphephile, naka ukulebula njengokuthi “okungenayo i-gluten”)