Mufumi uye mupfumbu wemufudzi wemufudzi wemufudzi wezvibage uchishandisa mijenya miriwo ine utano pane nzvimbo. Iwe unogonawo kuedza ichi chibage chemufudzi wezvirimwa neTV kuitira imwe nyama yakafanana-yakadaro, kana, edza iyi pesa yemufudzi wezvirimwa nemariti .
Iyi kamukira ndeyezvirimwa, asi kuitira kuti uchengetedze vegan, iwe uchada kusiya Parmesan cheese inosarudzwa uye kushandisa non-mairy vegan yogurt. Uye zvechokwadi, iva nechokwadi chokuti unoshandisa vegan margarine kana vegan butter substitute.
Kutsvaga mamwe maitiro akareruka, ane utano uye anogadzira zvinomera zvezvirimwa? Iwe unogona kutarisa zvose zvinomera zvinomera kana zvose vegan recipes .
Zvamunoda
- 1 karoti, diced
- 1/2 mukombe broccoli, yakasarudzwa zvishoma
- 1/2 kapu kauririflower, yakasarudzwa
- 1/2 mukombe bhinzi bhinzi
- 1/2 mukombe wekupera peas
- 1/2 mukombe mushwa, yakatswa
- 4 mbatata, yakagurwa
- 1/4 mukombe soy or yogurt yakagadzirwa
- 1/2 kapu yakatsvaga grated Parmesan cheese (kusarudza)
- 2 tablespoons margarine
- 1/4 mukombe weupfu
- 1 cup
- minyoro muto
- 2/3 mukombe wemukaka kana mukaka we soy
- 2 puniki yakagurwa sage itsva
- Munyu (kuravira)
- Pepper (kuravira)
Nzira Yokuita Izvo
- Pre-kupisa huni kusvika ku 375 F.
- Chokutanga, gadzirira miriwo yako. Gadzirai karoti, broccoli, koliflower bhinzi, mazai gorosi uye sliced mushroom, uye vhuya kusvikira tete. Kuisa parutivi. Iwe unogona kusiya imwe kana miviri yemiriwo kana iwe usingadi ivo kana kuti hauna chaipo uye kungowedzera zvimwe zvezvose zvaunazvo uye zvaunoda.
- Zvadaro, gadzirira mbatata yako. Kufungisisa nguva dzose kunosarudza. Zvichida usazvidya mwoyo kana iwe uri kungozvigadzirira ini, asi vanhu vazhinji vanovasarudza kuti vanyatsotariswa. Kana iwe usisiri kunyengedza, ipa mbatatisi yako tsvina yakanaka, zvishoma.
- Birai mbatatisi mumvura kusvika nyoro. Vapedze zvakanaka, uye shandisai mapapatisi enyu pamwe chete nemasipuni maviri ega margarine, yogurt, uye cheParmesan cheese inosarudzwa.
- Zvadaro, gadzirira muto. Muchengete guru, whisk pamwe 2 tablespoons margarine, furawa, muto muto , mukaka we soy uye sage pamusoro pemhepo inopisa uye uchikurudzira kubatanidza zvakanaka. Ika kupedza kusvikira muto unotanga kuvhara uye uwedzere imwe munyu uye pepper, kuvira.
- Wedzera mishonga yakanyoroveswa, simbisai kuti mubatanidze zvakanaka nemuchu, ipapo bvisai kubva kumoto uye muise.
- Pakupedzisira, sanganai papa yako. Paridza miriwo mumucheka muhomwe huru yekubika kubika, ndokuparadzira musanganiswa wezamu.
- Fukidzazve parmesan cheese kumusoro kana uchida. Nyaya isinganzwisisiki nekubata kwemwe munyu uye pepper, kana uchida.
- Gara muchoto uye gadzirira maminitsi makumi matatu kusvika ku40 kana kusvika zvisingatsvaki ndarama.
Onawo: Zvimwe zvine utano hwemichero yemichero
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 371 |
| Total Fat | 8 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 7 mg |
| Sodium | 652 mg |
| Carbohydrates | 65 g |
| Dietary Fiber | 10 g |
| Protein | 13 g |