Low-Calorie Meatloaf Nemichero Recipe

Meatloaf inofarira mhuri yezvokudya uye zviri nyore kuita zvishoma nezvishoma neyakadzika-koriki yacho. Iyo inochengetedza zvakafanana zvinofadza zvatinoda mundiro iyi, asi zvishoma zvidhi zvakanyatsosarudzwa kuti zvideredze makori.

Zvimwe zvinhu zvinoita kuti kuderedza nyama iyi yekodori yakawanda inenge 96 muzana inonamatira nyuchi uye yose yegorosi breadcrumbs. Iyo inobvumirawo mazai vatsvene kune imwe chete pane kushandisa yai rose sezvipfeko zvakawanda zvekudya. Wedzera peputa yakasvibirirwa yakasvibiswa kuti uwedzere veggie yakawanda muzvokudya zvako zvekudya, uye kudya kwemhuri kwakagadzirira kushanda.

Zvamunoda

• 1 pound pasi nyuchi (96 percent yean)
• 1/2 kapu kaiii (yakasarudzwa)
• 1/2 mukombe wekupera pepper (yakasarudzwa)
• 1 cup cupcrumbs (gorosi rose, wakaomeswa)
• 1/2 mukombe ketchup (yakaparadzaniswa)
• 2 tablespoons yemasitadhi (Dijon)
• 2 mazai mazai (asina kurohwa)
• Dha pasi pasi pepiresi

Nzira Yokuita Izvo

1. Preheat oven to 350 F.
2. Reserve 2 mapepuni eketchup.
3. Mune hombe huru yekuvhenganisa, sanganisira zvose zvinosara zvinoshandiswa kusvikira zvinosanganiswa zvakanaka.
4. Tsvina gorosi rechingwa uye kwete-tambo yekubika spray. Ita musanganiswa wenyama muchingwa uchishanda nemaoko ako, uye uise panzvimbo yechingwa. Pamusoro nechashupu yakasara.
5. Bika kweawa imwe nemaminitsi gumi nemashanu, kana kusvika kusvika pakati zvakanyatsogadzirwa.
6. Bvisa nyama yenyama kubva muchoto. Regai zvizorore kwemaminitsi mashanu vasati vashumira.

Kushumira mazano

Meatloaf uye mbatata yakashambadzirwa inongorongedza, asi mbatatisi inogona kushandisa rubatsiro ruduku kuderedza makoriro kuti ienzane nenyama iyi. Iyo iri nyore kugadzirisa ndeyechese-calori mapeji eholiflower uye mbatata yakasvibiswa . Nokuwedzera holiflower, kukosha kwemazambatara kunoda kuderedzwa uye ichi chidimbu chinodikanwa chiri pakarepo hutano hwemhuri yako.

Rimwe raidiwa parutivi ndiro ndiro kubatsira miriwo. Sarudza chero chipi zvacho chiri chitsva pamusika uye gadzira yako yakavhenganiswa yemiti medley. Funga kuvhara mishonga yekuchengetedza zvose zvezviya izvo zvinovaka muviri izvo zvinowanzosiyiwa mune dzimwe nzira yekubika.

Nutritional Guidelines (pakushanda)
Calories	278
Total Fat	10 g
Saturated Fat	4 g
Unsaturated Fat	4 g
Cholesterol	67 mg
Sodium	456 mg
Carbohydrates	21 g
Dietary Fiber	2 g
Protein	26 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)