Mbeu dzegorosi ndeyemiriwo iyo yakawanda yevana inogamuchirwa - izvi zvinoshandiswa pakushambidzika kana kutonhora, uye vakapfekedzwa ne vinaigrette yakaisvonaka. Iwe ungashandisawo kupfeka uku kune dzimwe mabiko akabikwa uye akabikwa, akadai se broccoli , asperagus , kana cauliflower.
Iwe unogona kushandisa imwe mbeu yose pano panzvimbo yeKamut, yakafanana nebhari, ruvara rune ruvara , kana farro. Tarira pasi apa rekidzi yemashoko akawanda pamusoro paKamut, zviyo zvakakosha zvakakosha kuisa mukati mako, uye kubika kwako.
Zvamunoda
- 1½ pounds bhinzi
- 2 tablespoons zvakare mhandara yemafuta emuorivhi
- 2 tablespoons chena waini vhiniga
- 2 tablespoons minced shallots
- 1 teaspoon Dijon masitadhi
- 1 teaspoon tsvaga thyme mashizha
- 1 teaspoon fresh chopped rosemary
- Kosher munyu uye mutsva wakachena mutsva kuti uite
- 1 kapu yakagadzirwa Kamut
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.
- Mubhokisi duku kana mudziyo unobatanidza mafuta omuorivhi, vhiniga, shallots, masardard, thyme, rosemary, uye munyu uye pepper. Whisk kana kusunungura kuti ubatane.
- Isai Kamut, mazai machena uye tomate muhombodo huru uye mhepo inoputika pamusoro pekupfeka. Toss kuti ubatane zvakakwana. Shumira pane firiji yepamusoro kana kuti yakanyungudutswa.
Kamut ndeyekare yakasiyana yegorosi yakange ichangowanikwazve nevarimi vemazuva ano. Iyo yakawanda yezviyo zvakakwana Kamut gorosi inopa utano hwe selenium, zinc, magnesium uye iron. Iyo yakakwirira zvikuru mumapuroteni, ane ma gramu manomwe eprotini pamusana pekushumira, uye yakanaka inobva kune fibre yezvokudya - chinhu chikuru chezvokudya zvezvirimwa.
Iyo yakanyatsogadzirwa uye yakapfuma, michero inonaka inoita kuti zviyo zvitsva zvive zvakanyanya kuwedzera kune pilafs, soups, uye kupisa saladi. Kamut ane hutano hwakanaka mukubika, achivabvumira kuwedzerwa kuhoku uye kunotanga nguva yekubika pasina kutora mushy. Funga nezvaKamut kupi zvako kwaunoshandisa rice yakareba jisi redare kana bhari kuti uchinje kuchinja kunofadza.
Kusveta zviyo usiku humwe kunoderedza nguva yekubika yaKamut. Ingova nechokwadi chekutarisa mazano emapako. Uyewo, funga nezvekubika kubika kwezviyo uye kuichengetedza mufriji kuti uishandise muvhiki rose, kana kuvhuvhuta uye mudiki, zvikamu zvinoshandiswa zvekugadzirira nokukurumidza chero nguva.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 229 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 68 mg |
| Carbohydrates | 35 g |
| Dietary Fiber | 11 g |
| Protein | 10 g |