Chiedza uye uchi hunopfeka hunopa huno hwakakwana kune hunhu hwakashata hwegungwa scallops wakashanda pamubhedha wemasvini akavhenganiswa.
Zvamunoda
- Nokuda kweUni-Lime Kupfeka:
- Inenge 1/3 mukombe yakachena-yakanyanyisa lime juice (2 kusvika 3 limes)
- 5 masupuniki euchi, kana kuti kuravira
- 1 Tapepoon jena doro kana rice vhiniga
- Nokuda kweGungwa Dzvuku Gungwa Scallops:
- 2 Zvipukisi zvakabatanidzwa kana mafuta epepanut (inenge)
- 1-1 / 2 kusvika ku2 pounds gungwa scallops, yakasviba yakaoma
- 3 handfuls Mixed greens (zvakadai sepea shoots, watercress kana arugula yakakanganiswa nemesclun)
- 2 mhedziso yakasviwa miriwo, yakadai searangi bell peppers uye jicama
Nzira Yokuita Izvo
Kuita kupfeka:
Mune imwe yebasa risina kushandiswa whisk pamwe juice, uchi,, uye munyu kusvika uchi hwabatanidzwa zvachose. Edzai uye gadzirisa maererano. Kuisa parutivi.
Kuita scallops:
Pisai mafuta muhombe huru-iron kana kuti mushure weti skillet pamusoro pepakati-yakanyanya kupisa. Wedzera zvishoma zvidzidzo zvepamusoro, kuchenjerera kuti urege kuisa pani (kana scallops iri pedyo, kusviba kwavanobva hakugoni kupukunyuka, uye scallops ichapisa, kwete kutsvaga).
Ita 2 kusvika kumaminitsi mana pamativi (pamwe nemaminitsi makumi matatu masere kupfuura nguva yaunofunga) kusvika dhandi yegoridhe panze uye scallops inogona kushandurwa nyore nyore. Tendeuka ugobika chete kusvikira opaque yose (bvisa 1 scallop uye ucheke wakazaruka kuti uongorore). Tumira kune rimwe ndiro; dzoka uye ugare uchinyorova.
Kushumira, kuronga magidhi nemiriwo pane mahwendefa ega. Isai zvikanda pamusoro, whisk kupfeka kuti udzoke zvakare, uye gonhora zvishoma pamusoro.
Per serving: 382 makorikori, 31 muzana makoriyori kubva kumafuta, 48 gramu maprotheni, 16 gramu makhahydrates, 2 gramu total fiber, 13 gramu mafuta ose, 92 mg cholesterol, 700 mg sodium.
Recipe Source: by Katherine Fausset, et al; (Villard Mabhuku)
Yakanyorwa zvakare nemvumo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 174 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 32 mg |
| Sodium | 520 mg |
| Carbohydrates | 15 g |
| Dietary Fiber | 2 g |
| Protein | 17 g |