Mapuloteni Apamwamba, Gluten-Free Seared Scallops Chinsinsi Chakudya Chamadzulo

Zamkati

• Pan-Seared Scallops okhala ndi Red Lentils ndi Arugula
• Onaninso za

Chifuwa chankhuku chowotcha chimakhala ndi chidwi chonse pankhani ya mapuloteni owonda, koma sizili zopanda pake.Nkhuku ndiyosavuta kuwononga ndipo imatha kukhala yotopetsa. Zomwe ndimapita ndikafuna kukwera zinthu ndi ma scallops osanjidwa. Zakudya za scallops zam'nyanja (pafupifupi zitatu kapena zinayi) zimangokhala zopatsa mphamvu 100 zokha, ndipo zimakhala ndi mapuloteni ambiri komanso mafuta ochepa. Scallops ndi gwero lalikulu la vitamini B12, iron, ndi zinc. (Zokhudzana: Malingaliro 12 Okonzekera Chakudya Omwe Sali Okhumudwitsa Nkhuku ndi Mpunga)

Mukhoza kugula scallops mwatsopano kapena mazira. Thaw scallops achisanu mu thumba losindikizidwa la ziplock mufiriji kwa maola anayi kapena asanu ndi limodzi. Kapena fulumizitsani ntchitoyi poika chikwamacho m'mbale yamadzi ozizira mufiriji. Thamangani pansi pa madzi ozizira kuti mutsuka ndikupukuta kwathunthu ndi thaulo la pepala musanaphike. (Zogwirizana: Citrus Sea Scallops for a Healthy Date-Night Dinner In)

Scallops ndi othamanga kwambiri kuphika. Chakudya chodyera chodyera ichi chophika mphodza zofiira ndi masamba ndi tomato chimatenga mphindi zochepa kukonzekera. Pasanathe theka la ola, mutha kukhala ndi chakudya chambiri chokhala ndi mapuloteni, fiber, wopanda chakudya patebulo. Ndibwino kwa mausiku omwe amaliza masewera olimbitsa thupi pamene mukufuna chakudya chamadzulo mofulumira, koma mukumva kuti ndinu wamkulu kuposa burrito ya nkhuku yowundana.

Pan-Seared Scallops okhala ndi Red Lentils ndi Arugula

Amatumikira 2

Zosakaniza

• 1/2 chikho mphodza zofiira, kutsukidwa
• 1 chikho madzi
• Nyanja mchere ndi tsabola kulawa
• Makapu awiri arugula
• 8 chitumbuwa tomato, theka
• Supuni 1 ya maolivi
• Madzi a mandimu 1 (pafupifupi supuni 2)
• 1/2 pounds nsomba zam'nyanja zakutchire
• Kuphika kutsitsi kapena supuni 2 za batala kapena mafuta a azitona
• 1/4 chikho vinyo woyera

Mayendedwe

1. Thirani mphodza ndi madzi mumphika. Bweretsani kwa chithupsa, ndiyeno kuchepetsa kutentha kutsika. Phimbani ndi kuthira mphodza mpaka nthawi yabwino, pafupifupi mphindi 10 mpaka 15. Onetsetsani maminiti angapo kuti musamamatire. Nyengo ndi mchere ndi tsabola kuti mulawe. Khalani pambali.
2. Panthawiyi, phatikizani arugula ndi tomato wa chitumbuwa ndi mafuta a azitona ndi madzi a mandimu. Nyengo ndi mchere ndi tsabola kuti mulawe. Khalani pambali.
3. Thirani mafuta / batala mu skillet kapena sungani poto pamoto wapakati.
4. Onjezani scallops kuti mupange. Kuphika mpaka kuyamba bulauni (nthawi zambiri ~ mphindi ziwiri kapena zitatu).
5. Tembenuzani ndikuphika mpaka bulauni mbali inayo (ina ~ 2 mpaka 3 mphindi) ndipo ma scallops amangokhala opaque pakati. Sakanizani ndi vinyo kuti muwononge poto.
6. Ikani scallops pa mphodza zofiira kuti mutumikire mwamsanga.

Zambiri pazakudya (kudzera pa USDA supertracker): makilogalamu 368; 25 g mapuloteni; 34g carbs; 12g CHIKWANGWANI; Mafuta okwana 15g (2g sat mafuta)

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