Recipe e Phahameng ea Protein, Free Seared Scallops bakeng sa Lijo tsa Mantsiboea

Litaba

• Li-scallops tsa Pan-Seared tse nang le Lentile e Khubelu le Arugula
• Tlhahlobo bakeng sa

Sefuba sa kana se halikiloeng se fumana tlhokomelo eohle ha ho tluoa liprotheine tse omeletseng, empa ha se na mathata a sona.Khoho e hlile e bonolo haholo ho e bala ebile e hlile ea bora. Ho ea ha ka ha ke batla ho hata lintho ke li-pan-seared scallops. Ho sebeletsa leoatleng scallops (hoo e ka bang tse tharo kapa tse 'ne) ke likhalori tse ka bang 100 feela,' me e na le liprotheine tse ngata ebile e na le mafura a tlase. Scallops le eona ke mohloli o moholo oa vithamine B12, tšepe le zinki. (E amanang le: Lijo tse 12 tsa Lijo Tse Lokiselitsoeng Tseo Hase Khoho e Bohloko le Rice)

U ka reka li-scallops tse ncha kapa tse leqhoa. Thaw scallops e nang le serame ka mokotleng o tiisitsoeng oa ziplock sehatsetsing lihora tse 'ne ho isa ho tse tšeletseng. Kapa potlakisa ts'ebetso ka ho beha mokotla ka sekotlolo sa metsi a batang sehatsetsing. Matha ka tlas'a metsi a batang ho hlatsoa le ho omella ka ho feletseng ka thaole ea pampiri pele u pheha. (E amanang le: Citrus Sea Scallops bakeng sa Lijo tsa Mots'eare tsa Bosiu tse Phetseng Hantle)

Li-scallops li hlile li potlakile ho pheha. Sejo sena se loketseng reschorenteng se nang le lensisi tse khubelu tse pshatliloeng le lehlakore la meroho le tamati li nka metsotso e seng mekae ho lokisoa. Nakong e ka tlase ho halofo ea hora, u ka ba le protheine e phahameng, fiber e ngata, lijo tse se nang gluten tafoleng. E phethehile bakeng sa masiu a kamora ho ikoetlisa ha u batla lijo tsa mantsiboea ka potlako, empa u ikutloa u le motho e moholo ho feta burrito ea khōhō ea serame.

Li-scallops tsa Pan-Seared tse nang le Lentile e Khubelu le Arugula

E sebeletsa 2

Lisebelisoa

• 1/2 senoelo lentile tse khubelu, li hlatsoitsoe
• 1 senoelo sa metsi
• Letsoai la leoatle le pepere ho latsoa
• Likopi tse 2 arugula
• 8 tamati ea ciliegia, halofo
• 1 tablespoon oli ea mohloaare
• Mokelikeli oa 1 lemon (likhaba tse ka bang 2)
• 1/2 lik'hilograma scallops ea leoatle e hlaha
• Ho pheha spray kapa likhabapo tse 2 tsa botoro kapa oli ea mohloaare
• 1/4 senoelo veine e tšoeu

Litsela

1. Tšela lentile le metsi ka sekotlolo. Tlisa ho pheha, ebe o fokotsa mocheso ho tlase. Pitsa ea sekoahelo le lentile tsa simmer ho fihlela hamonate, metsotso e ka bang 10 ho isa ho e 15. Susumetsa metsotso e meng le e meng e seng mekae ho thibela ho khomarela. Eketsa letsoai le pepere ho latsoa. Behella ka thoko.
2. Ho sa le joalo, lahlela hammoho litamati tsa arugula le ciliegia ka oli ea mohloaare le lero la lemone. Eketsa letsoai le pepere ho latsoa. Behella ka thoko.
3. Chesa oli / botoro ka skillet kapa sauté pan ka mocheso o mofuthu.
4. Kenya scallops ho pan. Pheha ho fihlela o qala ho sootho (hangata ~ metsotso e 2 ho isa ho e 3).
5. Fetolela 'me u phehe ho fihlela o soothoa ka lehlakoreng le leng (metsotso e meng ~ 2 ho isa ho e 3) le li-scallops ha li na opaque feela bohareng. Ho phatloha ka veine ho chesa pan.
6. Beha scallops holim'a lentile tse khubelu ho sebeletsa hang-hang.

Tlhahisoleseding ea phepo e nepahetseng ka ho sebeletsa (ka USDA supertracker): lik'hilojule tse 368; Liprotheine tse 25g; Li-carb tse 34g; 12g faeba; 15g mafura kaofela (2g a lutse mafura)

Tlhahlobo bakeng sa