Iibhega zenkukhu zeMeditera

La ibele lenkukhu Yenye yezinto ezisetyenziswa kakhulu kwibala lezemidlalo. Eyakho umxholo ophezulu weprotheyini kunye nexabiso elincinci lamafutha, yenza oku kutya kube yinto enhle kakhulu kwi-calorie ephantsi okanye i-calorie-restricted diets. Nangona kunjalo, uninzi lwabasebenzisi bejim bahlala bekruquka koku kutya emva kokutya ixesha elithile.

Kule meko, siza kuchaza iresiphi yokwenza inkukhu burgers kunye twist Mediterranean ukuze ube neenketho ezininzi kunye neentlobo zencasa xa usebenzisa oku kutya. Kule nto, siya kusebenzisa kuphela izithako zendalo kunye nezinye iziqholo eziza kunika i-burgers imnandi. Le recipe iya kulungeleka ukutya zombini kunye nesonka se-hamburger kunye nesitya kunye nelayisi okanye naluphi na uhlobo lwepasta. Ngale ndlela siya kuqinisekisa ukutya okugubungela zonke ii-macronutrients eziyimfuneko.

Ukongezelela, le recipe igcina umlinganiselo ofanayo we-macronutrient njengesifuba senkukhu kuphela (iprotheni kuphela). Ke ngoko, akuyi kubakho ngxaki ukuyingenisa kwisicwangciso sakho sesondlo.

Iikhalori kunye nolwabiwo lwe-macronutrient

Ezi burger inkukhu, ukuba njengoko izithako kuphela isifuba inkukhu kunye ham, iya kuba neprotheni kuphela. Ukongeza, inokuba neegrem zamanqatha aphuma kwi ham. Le recipe iya kusinika 53g yeprotheyini (18g kwihambhega nganye).

Iibhega zenkukhu zeMeditera

Phrinta iresiphi

• Ubunzima: Kulula
• Uhlobo Lwesitya: Zodwa

• Ixesha lokulungiselela: 00:06

Izithako

• 200g ibele lenkukhu
• 30g ye serrano ham
• Umgubo wegalikhi
• Ipelepele emnyama
• Thyme

Ukulungiselela

1. Okokuqala, kuya kufuneka sinqumle isifuba senkukhu usebenzisa iprosesa yokutya okanye i-blender.

2. Sika i-serrano ham ibe ngamaqhekeza amancinci njengoko kunokwenzeka kwaye isikwere.

3. Kamva, sidibanisa kwisitya isifuba senkukhu esinqunyiwe, i-serrano ham, i-pinch yetyuwa kunye neziqholo. Nangona iziqholo ziya kuxhomekeka kwincasa yomntu ngamnye, ndincoma ukusebenzisa oku kulandelayo:
   - I-pinch ye-thyme.
   - Ipepile encinane emnyama.
   - Umgubo omncinci wegalikhi.

4. Emva kokuba sinomxube, siwuxuba kakuhle ukuze iziqholo zixutywe kakuhle. Emva koko, senza iibhola ezi-3 (kwi-hamburgers ezi-3) kunye nomxube kwaye uziqhekeze ukwenza i-hamburgers.

   Iqhinga elincinci kukugcoba izandla zethu ngethontsi yeoli yeoli ukuze umxube ungabambeleli. Kwakhona, ndincoma ukongeza ithontsi yeoli yeoli kwii-burgers ukuphucula incasa yazo.

   Emva kokuba oku kwenziwe, sibaphosa epanini. Senza kumacala omabini kwaye sidle!