Babban Protein, Gluten-Free Seared Scallops Recipe don Dinner

Wadatacce

• Pan-Seared Scallops tare da Red Lentils da Arugula
• Bita don

Ganyen kajin da aka gasa yana samun kulawa sosai idan ya zo ga sunadarin furotin, amma ba tare da raguwarsa ba. Chicken a zahiri yana da sauƙin murɗawa kuma yana iya zama da gaske, da gaske, mai ban sha'awa. Tafiya ta kaina lokacin da nake so in taka abubuwa shine scallops. Abincin scallops na teku (kimanin uku ko hudu) kusan calories 100 ne kawai, kuma yana da yawan furotin da ƙananan mai. Scallops kuma babban tushe ne na bitamin B12, baƙin ƙarfe, da zinc. (Mai Alaƙa: Ra'ayoyin Shirye -shiryen Abinci na 12 waɗanda Ba Bakin Ciki da Shinkafa ba)

Kuna iya siyan scallops sabo ko daskararre. A narkar da daskararre a cikin jakar ziplock da aka rufe a cikin firiji na awanni huɗu zuwa shida. Ko hanzarta aiwatar da sanya jakar a cikin kwano na ruwan sanyi a cikin firiji. Gudu a ƙarƙashin ruwan sanyi don kurkura kuma a bushe gaba ɗaya da tawul ɗin takarda kafin dafa abinci. (Mai alaƙa: Citrus Sea Scallops don Kyakkyawan Abincin Daren-Daren A ciki)

Scallops suna da sauri don dafa abinci. Wannan abincin da ya cancanci gidan cin abinci tare da jan lentil da aka fasa da gefen ganye da tumatir yana ɗaukar mintuna kaɗan kawai don shiryawa. A cikin ƙasa da rabin sa'a, zaku iya samun babban furotin, babban fiber, abincin dare mara amfani akan tebur. Ya dace da waɗancan daren bayan motsa jiki lokacin da kuke son abincin dare da sauri, amma kuna jin girma fiye da burrito kaza mai daskarewa.

Pan-Seared Scallops tare da Red Lentils da Arugula

Hidima 2

Sinadaran

• 1/2 kofin lentil ja, kurkura
• 1 kofin ruwa
• Gishiri na teku da barkono dandana
• 2 kofuna arugula
• 8 tumatir ceri, rabi
• 1 teaspoon man zaitun
• Ruwan lemun tsami 1 (kusan cokali 2)
• 1/2 laban scallops na tekun daji
• SPRAY dafa abinci ko cokali 2 na man shanu ko man zaitun
• 1/4 kofin farin giya

Hanyoyi

1. Zuba lentil da ruwa a cikin saucepan. Ku kawo zuwa tafasa, sa'an nan kuma rage zafi zuwa ƙasa. Rufe tukunya da simmer lentils har sai da taushi, kimanin minti 10 zuwa 15. Dama kowane mintoci kaɗan don hana mannewa. Season da gishiri da barkono dandana. Ajiye.
2. A halin yanzu, a jefa tare da arugula da tumatir cherry tare da man zaitun da ruwan 'ya'yan lemun tsami. Season da gishiri da barkono dandana. Ajiye.
3. Zafi mai/man shanu a cikin skillet ko sauté pan akan matsakaici zafi.
4. Ƙara scallops zuwa kwanon rufi. Cook har sai an fara launin ruwan kasa (yawanci ~ 2 zuwa minti 3).
5. Juya kuma dafa har sai launin ruwan kasa a gefe guda (wani ~ 2 zuwa 3 mintuna) kuma scallops ba su da yawa a tsakiyar. Fasa da ruwan inabi don ƙasƙantar da kwanon rufi.
6. Sanya scallops akan jan lentil don yin hidima nan da nan.

Bayanan abinci mai gina jiki ta kowane hidima (ta hanyar USDA supertracker): 368 adadin kuzari; 25 g na furotin; 34 g na carbohydrates; 12 g fiber; 15g duka mai (2g sat fat)

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