Ixesha lokulungiselela: i-20 mins Ixesha elongezelelweyo: 35 mins Ixesha lilonke: 55 mins Ukukhonza: 2 Isivuno: 2 servings Iprofayili yeSondlo: I-Diabetes Iqanda elifanelekileyo leGluten-Free High-Protein Soy-FreeTsibela kwiiNqaku zeSondlo Izithako
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1 indebe umhluzi wemifuno ephantsi-sodium okanye umhluzi wenkukhu
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¼ indebe irayisi emdaka ngenkozo ende
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1 icephe akukho tyuwa-yongeziweyo yeCajun seasoning, kunye nokunye ukungcamla (bona iNgcebiso)
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½ indebe iitumato zeediliya, ikota
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1 indebe iintyatyambo zecauliflower ezigcadiweyo
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23 indebe iipepile eziluhlaza ezigcadiweyo
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½ indebe iimbotyi zezintso ezibomvu ezinkonkxiweyo, zihlanjululwe
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1 3-oz. kuphekwe ngokupheleleyo sweet Italian yesoseji link yenkukhu, yasikwa kancinci
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1 ½ amacephe i-oyile ye-olivu
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⅛ icephe ityuwa
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¼ indebe iipistachios ezigcadiweyo ezinetyuwa eziqhotsiweyo, zinqunqwe kabuhlungu
Izalathiso
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Zisa umhluzi, irayisi, kunye neCajun seasoning ukubilisa kwipani ephakathi ngokushisa okuphezulu. Gubungela, unciphise ubushushu ukuze ugcine ubushushu, kwaye upheke imizuzu engama-30.
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Gxuma iitumato. Ukuba akukho manzi ahlala erayisi, xuba kwi-1/4 yekomityi yamanzi. Phezulu nge-cauliflower, i-pepper eluhlaza, iimbotyi zezintso, i-sausage, ioli kunye netyuwa; musa ukuxhokonxa. Gubungela kwaye uqhubeke upheka de kube irayisi ithambile, malunga nemizuzu eyi-15 ngaphezulu. Susa ekushiseni kwaye uvumele ume, ugubungele, imizuzu emi-5. Gxuma umxube kwaye wongeze i-Cajun seasoning, ukuba unqwenela. Phula ngeepistachios.
Iingcebiso
Icebiso: Ukuba awukwazi ukufumana i-Cajun seasoning, jonga i-Cajun seasoning apho ityuwa isisithako sokugqibela. Okanye zenzele owakho umxube we-seasoning ngokudibanisa i-1 Tbsp. ipaprika, 1 tsp. nganye i-anyanisi powder kunye ne-garlic powder, 1/2 tsp. i-oregano nganye eyomileyo kunye ne-thyme, kunye ne-1/4 tsp. cayenne ngalinye kunye nepepile yomhlaba. Gcina kwingqayi egqunyiweyo ukuya kutsho kwiinyanga ezi-6.
