High-Protein, Gluten-Isina Seared Scallops Recipe yeKudya kwemanheru

Zvemukati

• Pan-Seared Scallops neRed Lentils uye Arugula
• Ongororo ye

Chifuva chehuku chakakanyiwa chinowana kutariswa kwese kana zvasvika kune yakaonda mapuroteni, asi haina kunze kwayo.Nyuchi iri nyore nyore kumonera uye inogona kunyatso, chaizvo, kufinha. Kuenda kwangu pachangu pandinoda kutsika zvinhu ndeye pan-seared scallops. Kushanda kwegungwa scallops (ingangoita matatu kana mana) ingori chete zana macalorie, uye yakakwira muprotein uye yakaderera mumafuta. Scallops zvakare yakakura sosi yevhitamini B12, iron, uye zinc. (Yakabatana: 12 Kudya Kugadzirira Pfungwa Dzisiri Dzinosuwa Nyama uye Rice)

Unogona kutenga scallops nyowani kana chando. Thaw chando scallops muhombodo yakavharika ziplock bhegi mufiriji kwemaawa mana kusvika matanhatu. Kana kumhanyisa maitiro nekuisa bhegi mundiro yemvura inotonhora mufiriji. Mhanya pasi pemvura inotonhorera kuti usuke uye ubate zvachose nepepa tauro usati wabika. (Yakabatana: Citrus Sea Scallops Yezve Hutano Zuva-Husiku Kudya mukati)

Scallops anokurumidza chaizvo kubika. Iri ndiro rakakodzera resitorendi rine dzvuku rakapwanyika lentiro uye divi remuriwo nemadomasi rinotora maminetsi mashoma kugadzirira. Musingasviki hafu yeawa, unogona kuva ne-high-protein, high-fiber, gluten-isina kudya kwemanheru patafura. Izvo zvakakwana kune iwo ekumashure-ekurovedza husiku kana iwe uchida kudya nekukurumidza, asi iwe urikunzwa kunge wakura kupfuura chando chizi burrito.

Pan-Seared Scallops neRed Lentils uye Arugula

Inoshanda 2

Zvinoshandiswa

• 1/2 mukombe tsvuku tsvuku, yakashambidzwa
• 1 mukombe mvura
• Gungwa munyu uye pepper kuti toravira
• 2 makapu arugula
• 8 cherry tomate, hafu
• 1 tablespoon mafuta omuorivhi
• Muto we 1 ndimu (inenge 2 mashupuni)
• 1/2 pondo gungwa remusango scallops
• Kubikira pfapfaidzo kana maspuniki maviri ebhota kana mafuta omuorivhi
• 1/4 mukombe waini chena

Mirayiridzo

1. Dururira nyemba nemvura mupoto. Uyai kune chemota, uye nekuderedza kupisa kusvika pasi. Dhavhara poto uye simmer lentils kusvika zvinyoro, anenge maminitsi gumi kusvika ku15. Kanda maminetsi mashoma ega ega kudzivirira kunamira. Nyaya nemunyu uye mhiripiri kuravira. Kuisa parutivi.
2. Zvichakadaro, kanda pamwe chete arugula uye cherry tomato nemafuta emuorivhi uye muto wemonamu. Nyaya nemunyu uye mhiripiri kuravira. Kuisa parutivi.
3. Pisai mafuta / bhotela mu skillet kana songa pan panopisa kupisa.
4. Wedzera scallops pani. Bika kusvikira watanga kusviba (kazhinji ~ 2 kusvika kumaminitsi matatu).
5. Tendeuka uye gadzira kusvikira wakasvibiswa kune rumwe rutivi (imwe ~ 2 kusvika kumaminitsi matatu) uye scallops inongova isina opaque pakati. Shamba newaini kuti upfuure pani.
6. Isa scallops pamusoro pered lentils kuti ushumire pakarepo.

Ruzivo rwehutano maererano nekushandira (kuburikidza neUSDA supertracker): 368 macalorie; 25 g mapuroteni; 34g carbs; 12g fiber; 15g akazara mafuta (2g akagara mafuta)

Ongororo ye