Ixesha lokuLungiselela: 25 imiz Ixesha elongezelelweyo: 15 imiz Ixesha elipheleleyo: 40 mins Ukukhonza: 4 Isivuno: i-4 servings Iprofayili yeSondlo: I-Egg Free Gluten-Free-Calorie Low-Calorie Nut-FreeTsibela kwiiNqaku zeSondlo Izithako
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1 ½ iikomityi amanzi
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1 indebe irayisi ye-basmati emdaka
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8 iiounces inyama yenkomo ebhityileyo
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8 iiounces imvana yomhlaba
isitya seprotein esitratweni vs isaladi
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3 iikomityi itswele elimthubi elinqunqwe
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2 amacephe igalikhi enqunqwe
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1 icephe i-turmeric yomhlaba (bona iNgcebiso)
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2 amacephe ijinja entsha egayiweyo
yintoni ipolishi ham eyenziwe ngayo
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1 ½ amacephe i-coriander yomhlaba
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1 icephe ikumin yomhlaba
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3 amacephe intlama yetumato
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3 iikomityi umhluzi wenkomo ongenatyiwa
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2 amacephe I-sauce yaseWorcestershire
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¾ icephe ityuwa
I-steak fries kwi-air fryer
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¼ indebe i-fat-low-fat yoghurt yesiGrike
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3 amacephe i-cilantro entsha eqoshiwe
Izalathiso
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Hlanganisa amanzi kunye nelayisi epanini eliphakathi; yizisa kwithumba phezu kobushushu obuphezulu. Nciphisa ubushushu ukuze udibanise, gubungela kwaye upheke de amanzi afakwe, malunga nemizuzu engama-40.
I-cheesecake ye-philadelphia kunye ne-oreo cube
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Okwangoku, pheka inyama yenkomo kunye nemvana kwi-skillet enkulu phezu kobushushu obuphakathi, utyumza ngecephe leplanga, kude kube kungabikho pink, imizuzu emi-5 ukuya kwe-6. Yongeza i-anyanisi kwaye upheke, uvuselela ngamanye amaxesha, de uguqule, imizuzu emi-6 ukuya kwe-8.
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Yandisa ubushushu ukuya phezulu. Yongeza igalikhi, i-turmeric, i-ginger, i-coriander kunye ne-cumin; ukupheka, ukuvuselela, kude kube mnandi, malunga ne-1 ngomzuzu. Gxuma kwi-tomato unamathisele kwaye upheke, uvuselele, ngomzuzu we-1. Faka umhluzi, iWorcestershire kunye netyuwa; yizisa kwithumba. Nciphisa ubushushu phakathi kwaye ubilise, uvuselela ngamanye amaxesha, de ujike, i-13 ukuya kwi-15 imizuzu.
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Ncedisa i-balti phezu kwerayisi, igalelwe iyogurt kunye ne-cilantro ngesonka se-naan ecaleni.
Iingcebiso
Ukwenza phambili: Faka i-balti efrijini (Amanyathelo 2-3) ukuya kwiintsuku ezi-3.
Icebiso: I-Turmeric ineempawu ezichasayo. Abaphandi bafumanisa ukuba iigram ezi-2 kuphela (isixa kwisitya esinye sesi sitya) sinokunciphisa ukuqaqamba kwemisipha emva kokuzilolonga ngamandla.
