Namuhla sizopheka iresiphi elula nge-turkey sirloin, inyama ekahle yomndeni wonke ngenxa yokuqukethwe kwawo okunamafutha amancane. Ngokwengeziwe, inyama ye-turkey iqukethe inani elikhulu lamaprotheni asezingeni eliphakeme ne-cholesterol encane kakhulu. Akumangalisi ukuthi le nyama ephilile ibhekwa njengenye yezinto ezihamba phambili emakethe.
Ukuze ube nephuzu elikhethekile, sizoya kulo yenze isizini nge-curry ukuyinika lokho kuthinta kuyisici sokudla kwaseNdiya. Ukuhambisana nale nyama, i-quinoa, kungukudla okuphezulu okunenzuzo enkulu yezempilo, uma ufuna ukwazi zonke izakhiwo zayo nayi iresiphi isaladi le-quinoa.
Njengoba ubona, lokhu Isitsha esiphansi sekhalori siphelele kuzo zonke izinhlobo zokudla. Futhi kulula kakhulu ukuyilungiselela, into engakusiza uphuthume futhi ozophumelela ngayo nganoma yisiphi isikhathi.
- I-500 g ye-turkey fillet
- 1 ingilazi yobisi lukakhukhunathi
- 1 isipuni se-curry powder
- Isigamu sika-anyanisi
- Amafutha omnqumo e-virgin angeziwe
- Sal
- Izingilazi ezi-2 ze-quinoa
- Okokuqala sizolungisa iTurkey, sihlanze amafutha kahle, sigeze ngamanzi bese soma ngephepha lokumunca.
- Sika i-turkey ibe ngamacube aminyene kakhulu.
- Esitsheni esinesivalo, faka ama-turkey cubes, ingilazi yobisi lukakhukhunathi kanye ne-isipuni se-curry.
- Sifaka esiqandisini okungenani ihora elilodwa.
- Sipheka ukhari ngokulandela imiyalo yomkhiqizi, siyabeka.
- Sika u-anyanisi ube izingcezu ezincane.
- Sosa u-anyanisi ngamafutha omnqumo, lapho kuthatha umbala, engeza inyama ye-turkey.
- Pheka kahle iTurkey ize ibe nsundu ngegolide. Sabekisa.
- Sosa i-quinoa epanini elifanayo, engeza ingcosana kasawoti kanye namafutha amancane.
- Futhi ngomumo!
Uma isikhathi eside i-turkey ichitha ukuhamba esiqandisini, inyama izoba nethenda ngokwengeziwe.