Paunoona ruvara rune mashizha rinowanzova sipinashi. Asi kare yakanga iri kutengeswa. Big sale. Almost free. Uye ndaive nekamu mufriji. Saka, ndakaguma neka creamed kale, iyo yakanga inonaka, uye ine unhu hunofadza kupfuura kupinha sipinashi, iyo inenge yakaoma. Creamed kare ichava imba itsva.
Kare kazhinji inowedzera kunyanya kukoshesa, uye inopa ton tete yezvokudya kune buck (kunyange kana isingatengeswi!). Iwe unogona kutora hutema hwakareba hwekare kare usati wabika, asi dzinodonha nyore nyore kana kale yakave yakabikwa kwemaminitsi 8 kana kupfuura.
Zvamunoda
- 3 big bunches kare
- 1 tablespoon kosher munyu, kunyanya kuverenga
- 2 tablespoons isati yakashongedzwa
- 2 maspuniki minced garlic
- 1 cup cup cream
- Nzvimbo yakasviba pasi pepiresi kuti inwe
- teaspoon itsva yakagadzirwa nemuviri (zvichida)
- ¼ mukombe yakagadzirwa neParmesan
Nzira Yokuita Izvo
- Uya nehari huru yemvura kune yemota, uye wedzera 1 punipuni yemunyu. Wedzerai kare (ita izvi mumatche kana zvichidikanwa) uye wira, uchinge uchinge uchinge waita maminitsi masere kusvikira nguva isati yakwana. Bvisa kare kare nehombodo, kana kuvhara mu colander. Yakanaka kusvikira iwe uchigona kuigadzirisa zvakanaka uye zvino unobvisa hutema hutema, uye zvinenge uchitema kare.
- Muhomwe huru pamusoro pemhepo inopisa, nyanya marara. Wedzera kariki uye sunga kwemaminiti 1 kusvikira yakashandura ndarama. Ita mu cream pane imwe munyu uye pepper. Ita pamusoro pekupisa uye uuye kunomira. Wedzera akachekwa kare, nutmeg (kana achishandisa), Parmesan, uye munyu (kana zvichidiwa) uye pepper. Dzorerai musanganiswa kudzokera kunomira uye simbisai kusvikira muto unenge wakave wakakosha uye wakaisvonaka mahembe kare. Gara uye gadzirisa nguva. Shingairira kupisa.
Izvi ndizvo zvinotaurwa neWebhu MD pamusoro pekare, imwe yezvakanakisa zvemakore emakore achangopfuura.
Kale inobva kumhuri yekbage, iyo inosanganisira broccoli, cauliflower, uye collards. Pa 33 makorikori chete, imwe kapu yekare yakave ine:
Inenge 3 gramu eprotini
2.5 gramu ye fiber
zvipo zvakawanda zveVithamini A, C, uye K
Nyaya, B bhitamini ndiyo inokosha yekukura kweuropi
Lutein uye zeaxanthin, mishonga inopa kare yakadzika, yakaita ruvara ruvara rwemavara uye inodzivirira kurwisana ne macular degeneration uye chirwere
Maminera anosanganisira phosphorus, potassium, calcium, uye zinc
Waiziva here kuti kune marudzi akasiyana ekare? Kune marudzi akawanda ekare, uye nzvimbo dzakawanda dzekutengesa zvekudya dzinofanira kunge dziine imwe chete. Paunotenga kare, tsvaga rima, mashizha akasviba. Musati mavadya, bvisai mashizha kubva kumatehwe akaoma muchishandisa maoko enyu kana banga.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 190 |
| Total Fat | 19 g |
| Saturated Fat | 12 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 58 mg |
| Sodium | 1,243 mg |
| Carbohydrates | 3 g |
| Dietary Fiber | 0 g |
| Protein | 3 g |