Isitshalo seqanda sine ukuguquguquka okukhulu ekhishini, ngawo kungenziwa amalungiselelo amaningi ahlukahlukene, futhi lapha sizogxila kwelinye lawo. I-la pancha aubergines iyisidlo esimnandi esiphelele cNjengesiqalo noma isidlo sakusihlwa esilulaKuyiresiphi eshesha kakhulu futhi kulula ukuyilungisa. Futhi nakuba ama-eggplants ama-calories aphansi, ukulungiswa nezinye izithako kungashintsha lezi zakhiwo ezinempilo, futhi lapha sifuna ukugxila esitsheni esinekhalori ephansi, ekahle kulabo abafuna ukujabulela ukunambitheka okumnandi ngaphandle kokuthola isisindo esiningi.
Ngakho-ke hlala nathi futhi uqhubeke ufunda iresiphi yethu ama-aubergines athosiwe, ukuze ujabulele isidlo sakusihlwa esicebile nesinempilo noma isiqalo esihle.
Iresiphi yesitshalo seqanda esosiwe
Izithako
- 1 isitshalo seqanda esikhulu.
- Amafutha omnqumo engeziwe amancane.
- Usawoti ukunambitha.
- I-oregano encane.
Ukulungiswa kwama-aubergines athosiwe
- Geza i-aubergine kahle futhi uqhubeke uyisika ibe tincetu ezincane. Isitshalo seqanda siyimifino enokunambitheka okubabayo, ngakho-ke kungakuhle ukuthi ususe le flavour ngaphambi kokuyilungiselela, ngalokho, faka izingcezu esitsheni esinamanzi nosawoti cishe imizuzu eyi-10, bese kufanele uzikhiphe.
- Kumele ukhumbule ukuthi i-pulp emhlophe yesitshalo seqanda ingaba nsundu uma kuthatha isikhathi eside ukuyipheka ngemva kokuyisika. Ngakho-ke kungcono ukuthi i-ayoni ishiswe ngaphambi kwesikhathi ukuze wonge isikhathi.
- Beka izingcezu epulatifeni eliyisicaba ukuze ukwazi ukusebenzisa amafutha omnqumo nosawoti, bese uwaphendulela ukuze uphinde inqubo efanayo, qaphela ukuthi ungasebenzisi amafutha amaningi kunalokho okudingekayo, ngezipuni ezimbili zingaphezu kokuhle.
- Njengoba i-grill isivele ishisa, beka izingcezu futhi uzivumele zipheke okungenani imizuzu engu-2 ngaphambi kokuziphendulela futhi upheke ngakolunye uhlangothi, imizuzu engu-5 izokwanela ukuba ilungele ukukhonza. Uma kwenzeka ukuthi amafutha owafakile ezincekeni ayanele, ungasebenzisa kancane kancane ensimbi.
- Bese uwakhipha ku-grill futhi uwaphakele epuletini, lapho ungafafaza khona i-oregano encane kuwo kanye ne-voila, manje ungakwazi ukunambitha lesi siqalisi esimnandi noma isidlo sakusihlwa.
Ama-aubergines agayiwe nawo asebenza ngokuphelele ukuze ahambisane nokunye ukudla okufana nenyama nenkukhu noma uma ukhetha ukudla kwemifino, ungakwazi ukuhambisana nale recipe ngokunye ukulungiswa okufana ne-lentil croquettes, njll.
Amathiphu namathiphu okupheka okulungisa ama-aubergines athosiwe
Ama-eggplant ayimifino ejwayeleke kakhulu ngenkathi yasekwindla nasebusika, ngakho-ke ungayithola ngentengo engcono ngalezo zikhathi zonyaka.
Uma ufuna ama-aubergines akho agayiwe abe nokuthungwa okuqinile, ungakwazi ukugoqa ucezu ngalunye ngofulawa ngaphambi kokuwabeka ku-grill.
Esinye sezithako ezivame ukubukeka kahle kakhulu ngama-aubergines agayiwe uju, ngale ndlela ukulungiswa kungashiywa ne-flavour ehlukile kodwa enhle kakhulu. Uma ufuna ukulungisa le nguqulo, kufanele nje upheke ama-aubergines njengoba sishilo ngenhla bese usebenzisa uju oluncane ngemva kokukhonza.
Esinye isithako esiphelele ngama-aubergines agayiwe yilapho sihambisana noshizi wembuzi, nakuba singangeza ama-calories engeziwe esitsheni, sinikeze ukunambitheka okumnandi.
Kulokhu kulungiselelwa ungakwazi ukwengeza isoso elilula, kungaba i-avocado noma i-yoghurt sauce, noma okuthile okune-caloric okufana nemayonnaise elungiselelwe ekhaya. Lesi sidlo sisemseni womcabango wakho nokudala.
Izakhiwo zokudla ze-aubergines eyosiwe
Ama-eggplant anamanani aphansi kakhulu e-caloric, acishe abe ngu-30 kcal ngamagremu ayi-100, ahlinzeka ngamaprotheni ambalwa namafutha, akhiwe ngamanzi angama-92%. Inothile nge-fiber namaminerali afana ne-iron, isulfure, i-calcium ne-potassium, futhi inamavithamini B no-C.
Ngokuzilungiselela ku-grill, sizogcina amazinga ekhalori ephansi futhi kuzoba isidlo esifanelekile kubantu abenza ukudla okunama-calorie aphansi. Kuwukudla okusetshenziswa kakhulu ngabadla imifino kanye nezilwane.