Kana iwe usina Dijon yakaoma iwe unogona kunyatsoshandisa nguva dzose, kunyange ini ndinoda humwe hutano humwe hunotipa hunoita kuti zvipfeke.
Nyemba dzinogona kubikwa nekukandwa pamwe chete nekupfeka kusvika kune mazuva maviri mberi kwenguva. Wedzera marangi uye feta kupfuura usati watanga kushumira.
Zvamunoda
- 1½ pounds bhinzi
- 2 Clementine oranges
- 2 tablespoons zvakare mhandara yemafuta emuorivhi
- 2 tablespoons rice wine vhiniga
- 2 tablespoons minced shallots
- 1puni yakasvibirira yakawanda Dijon yemasitadhi
- 1 teaspoon tsvaga thyme mashizha
- Kosher munyu uye mutsva wakachena mutsva kuti uite
- 1 cup cooked bulgur gorosi
- ½ mukombe crumbled feta cheese
Nzira Yokuita Izvo
- Uyai nehari huru yemvura yakawanda yakarungwa kunamatira. Dharai mahairi mumvura uye regai vabike kwemaminitsi matatu kusvikira vatanga kuva nyoro. Bvisai mahairi mu-colander uye munamire mvura inotonhora pamusoro pavo kuti musimise kubika uye kuchengeta muvara.
- Chengetedza Clementines uye ucheke chikamu chimwe nechimwe muhafu. Durai mahairi akavhenganiswa muhafu yenguva yekuchenjera.
- Mukapu kadiki kana mudziyo unobatanidza mafuta omuorivhi, vhiniga, shallots, masardard, thyme nomunyu uye pepper. Whisk kana kusunungura kuti ubatane.
- Isai bulgur whaet, mahairi vemavara uye marangi emarangi muhombodo huru uye gonhedza pamusoro pekupfeka. Toss kuti ubatane zvakakwana. Wedzera chipfu uye cheka zvakare nounyoro kuti ubatane. Shumira pane firiji yepamusoro kana kuti yakanyungudutswa.
Chii chinonzi bulgur gorosi ?
"Bulgur gorosi inguva yegorosi yose yakagadzirwa uye isina kunyatsogadzirwa. Sezvakakwana zviyo, inongova yakakura-fiber, yakaderera-mafuta, inotori-calorie yemiti uye vegan yezvokudya zvekudya nekuti iri gorosi, bulgur gorosi haikodzeri kune avo vari kudya-gluten-pasina.
Kunyange zvazvo bulgur yegorosi inowanzowanikwa mu tabbouli (tabbouleh) saladhi, unogona kuishandisa semucheka kana mukoma, kana zvimwe zviyo zvose, zvakadai sebhari kana quinoa .
Mhando dzakawanda dzehurgur gorosi dzichaitwa kubika mukati memaawa gumi nemashanu chete.
Kune marudzi maviri makuru ehurukuro yegorosi: Instant bulgur gorosi , iyo inonziwo yakanaka-zviyo-bulgur inowanikwa muzvokudya zvezvokudya zvikafu zvizhinji uye inowanzoshandiswa pamatepeti e tabbouli. Iko rudzi rwebhugur rinobika mukati maminitsi mashanu. Zviyo zvemuviri uye zviyo zvakakoswa zviripo zvakare.
Kufungisisa kuti mararamiro anogadzirwa sei gorosi? Maererano neCalorieCount, imwe kapu yebiggur yakagadzirwa inopa 151 makorikori, 0,4 magamu emafuta, 8.2 magamu emafuta ezvokudya (iyo inenge 33% inofanirwa kukosha kwezuva nezuva), uye inokwana mapaundi mashanu emaprotheni. Bulgur gorosiwowowo zvokudya zvekuga-cholesterol. "
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 333 |
| Total Fat | 9 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 11 mg |
| Sodium | 205 mg |
| Carbohydrates | 54 g |
| Dietary Fiber | 15 g |
| Protein | 13 g |