Yatsva yekubika nemidhero uye kungotsvaka nzira iri nyore yekuigadzirira? Nzira yangu yaunofarira ndeyokutora zvishoma sautee magidhe nekekiki nemakangoti kana shallots mumafuta emaorivhi uye kusaswa kwegungwa munyu uye zvichida pepper kana kugunzva kwehutu inopisa.
Swiss chard ndiro ganda rangu raunofarira rekupedzisira, asi ino mutsva inokosha zvakare pakuisanganisa. Iyi kamukira inodaidza kana kare kana chard uye boka re sipinashi pamwe chete. Vegetarian, vegan, gluten-isina, yakawanda-inonwisa uye inonaka-inonaka!
Wedzera akabikwa kana kuti fried tofu, uye iwe pachako unenge uri nyore mishonga inokurudzira-fry kuti uende nequinoa , mupunga kana imwe imwe yezviyo kana yekusanganiswa kwezviyo.
Kana iwe usisiri kudya vegan , gadzira chekisi shoma kumusoro - edza fresh Parmesan kana mbudzi gouda.
Onawo: Nzira ina dzekutora magidhi ako
Zvamunoda
- 1 huru bunch kare kana chard
- 1 guru boka sipinashi
- 2-3 clove garlic
- 3 magirai eiii, akachekwa OR 1 guru shallot, minced
- Inenge 1 punipuni maorivhi
- Gungwa kana kosher munyu uye pepper, kuvira
Nzira Yokuita Izvo
- Usati watanga, iva nechokwadi chokuti magedhi ako akagadzirira uye akagadzirira kuenda. Vapei mvura yakanaka (tsvina magedhi inonwisa gritty uye, zvakanaka, yakasviba!) Uye regai iome. Kale uye chard inofanira kubviswa kubva panzvimbo yakareba ye stem, asi iyo yakatsetseka yakadzika yakanakira kubva. Vape mucheka wakaoma mukati mutsvuku zvishoma kudarika kukura. Greens ichabika pasi uye kuderedza muhukuru.
- Kana imwe yemagidhi yako akagadzirwa, chesa garlic mumafuta emuorivhi kweinenge kweminiti, zvino wedzerai anyanisi kana shallot nekupisa kune imwe miniti kana maviri.
- Wedzera kare kana chard uye kupisa kusvikira pasina kunyorova, anenge 6-8 miniti yekare, uye zvishomanana kune chard.
- Wedzera sipinashi uye ubike kusvikira wilted asi huri huri bhenje, inenge 1-2 maminitsi.
- Nyaya nemunyu uye pepper, kuvira. Shumira pakarepo.
Inoshumira ina sechidimbu.
Vanhu vakawanda vakaita sechinhu chinokambaira pamiti yavo - Handisi kazhinji wavo, asi kana uri, wedzera tsvimbo yehutu inopisa, imwe inopwanyika tsvuku tsvuku kana imwe pepire cayenne.
Onawo: Zvimwe zvipfeko zvinogadzirwa zvemiti
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 106 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 137 mg |
| Carbohydrates | 16 g |
| Dietary Fiber | 3 g |
| Protein | 5 g |