Khotsofatsa mpa ea hau ka risepe ena ea Shakshuka bakeng sa brunch

Litaba

• Hearty Shakshuka e nang le Lithollo Tsohle
• Tlhahlobo bakeng sa

Haeba u kile oa bona shakshuka ho menu ea brunch, empa u ne u sa batle hore mang kapa mang a u tšoare a botsa Siri hore na ke eng, moshemane u tla lakatsa eka u ka be u e laetse ka bofofu ho sa tsotelehe. Sejo sena se phehiloeng se nang le sopho e monate ea tamati e sesang ho pota mahe ke la crème de la crème ea lijo tsa brunch.

Ka lehlohonolo, ha ua tlameha ho emela merero ea khefi ea Sontaha se latelang. U ka e etsa lapeng habonolo ka nako e ka tlase ho metsotso e 30. Hape, risepe ena e ba matla a phepo e nepahetseng.

Mahe ke chelete ea bohlokoa mosebetsing ona o tsoileng matsoho, 'me, ntle le haeba u le vegan, mohlomong ke ntho eo u seng u ntse u e-na le eona ka sehatsetsing sa hau. Hase feela hore mahe ke mohloli oa protheine (o tlang ka ligrama tse 6 ka lehe le leholo), a boetse a tlatsitsoe ka liperesente tse fetang 20 tsa litekanyetso tsa hau tsa letsatsi le letsatsi bakeng sa livithamini tsa B joalo ka biotin, choline le acid ea pantothenic, tse bohlokoa ho mehloli ea hau ea matla, hammoho le limatlafatsi tse kang selenium le molybdenum. (Haeba mahe e se ntho ea hau, empa u batla lijo tsa hoseng tse nang le protheine e ngata, hlahloba maikutlo ana a recipe a se nang mahe.)

Ebile e ne e ke ke ea ba shakshuka ntle le tamati. Litamati tse entsoeng ka makotikoting li sebelisoa ho risepe ena 'me li fetola sejana sena lijo tse phelisang hantle. Litamati ke mohloli o bohlale oa lycopene (antioxidant e matla e thibelang li-radicals tsa mahala tse ka bakang mofetše le lefu la pelo). Leha o na le mongobo oa langa le le lej le mahe hammoho, o ntse o sheba liprotheine tse fetang 18 le tekanyo e ntle ea meroho, ho ntse ho na le ntho ea bohlokoa e etsang hore risepe ena ea shakshuka e be kholo haholo: lithollo kaofela.

Lireschorente tse ngata li tla sebeletsa tsa bona ka sekotoana sa baguette e halikiloeng, e monate, empa ho khetha lijo-thollo tse halikiloeng ka sejaneng ho netefatsa hore poleiti ea hau e leka-lekane hantle 'me e tla u boloka u khotsofetse. Quinoa e sebelisoa mona, empa u ka sebelisa raese e sootho, amaranth kapa harese hape. Chef Sara Haas, RDN, LDN, e fana ka maikutlo a ho fokotsa tatso ea mofuta ofe kapa ofe oa lijo-thollo oo u o khethang (bakeng sa risepe ena kapa eng kapa eng) ka ho belisa lijo-thollo ka meroho, khoho kapa khomo ea nama ea khomo (ho fapana le metsi), ho otlanya lijo-thollo ka pan pele u pheha, kapa u eketsa litlama tse ncha tse kang parsley kapa cilantro qetellong.

Hearty Shakshuka e nang le Lithollo Tsohle

E etsa: li-servings tse 2 (hoo e ka bang kopi e le 1 e nang le mahe a 2 ka 'ngoe)

Lisebelisoa

• 1/2 senoelo sa quinoa (kapa lijo-thollo tse feletseng)
• 1 kopi e le 'ngoe ea meroho e nang le sodium e tlaase
• 1/8 teaspoon letsoai la kosher
• 1/4 senoelo sa parsley e khethiloeng
• 1 khalase ea lemone
• 1 tablespoon oli ea mohloaare
• 11/2 senoelo (2 oz) eiee e khethiloeng
• 1 pepere e tšepe (5 oz) ea tšepe (mmala ofe kapa ofe), e khethiloe
• 2 cloves konofolo, minced
• 1/2 teaspoon pepere e ntšo
• 3/4 teaspoon lijo tsa Italy
• 1/8 teaspoon letsoai la kosher
• 1 e ka (28 oz) tamati e entsoeng ka letsoai, ha e na letsoai
• Mahe a maholo a mane
• Li-flakes tse khubelu (khetho e khethehileng)

Litsela

1. Ho lokisa lijo-thollo kaofela Toino quinoa ka skillet e kholo e sa thibeleng metsotso e 'maloa ka mocheso o tlase. Tlosa 'me u behelle ka thōko. Kenya moro oa meroho ka pitsa e nyane ebe u e pheha. Kenya quinoa le letsoai la kosher; hlohlelletsa. Fokotsa mocheso ho omella, 'me u phehele metsotso e ka bang 15 kapa ho fihlela metsi ohle a kenngoa. Koahela ka 1 teaspoon lero le lecha la lemone le parsley e khethiloeng.

2. Tšoaea skillet se seholo se sa thibeleng mochesong o mofuthu. Kenya oli ea mohloaare, onion le pepere ea tšepe. Pheha, e hlohlelletsa nako le nako, metsotso e 5 ho isa ho e 7, kapa ho fihlela e nolofalitsoe. Eketsa garlic minced, pepere e ntšo, lijo tsa Italy le letsoai la kosher. Hlohlelletsa 'me u phehele metsotso e 2 ho isa ho e 3, ebe u eketsa tamati. Etsa hore mocheso o be bohareng, koahela, 'me u phehe metsotso e 5.

3. Tlosa sekwahelo 'me u thehe masoba a manyane a motsoako oa langa le le lej ka spatula kapa khaba. Ka hloko u phunye lehe ka mokoting ka mong, ebe u koahela pan. Lumella ho pheha metsotso e meng e 6 kapa ho fihlela tšoeu e tiile 'me yolk e behiloe habobebe, empa e ntse e lokolohile. (Haeba u khetha yolk e tiileng, pheha metsotso e 8.)

4. Tlosa pan ea tamati le mahe mochesong. Karolo ea lijo-thollo ka ho lekana har'a likotlolo tse peli ebe u theha seliba se nyane bohareng. Beha mahe a 2 le karolo ea halofo ea motsoako oa langa le le lej ka holimo. Thabela!

Recipe ka tlhompho ea Fertility Foods Cookbook: Li-Recipes tse 100+ ho matlafatsa 'mele oa hau Ke Elizabeth Shaw, M.S., RD.N., CLL. le Sara Haas, R.D.N., C.L.T.

Tlhahlobo bakeng sa