Ichi chinyararire che Vegetarian Shepherd's Pie recipe chinoita chikafu chikuru chezvirimwa uye chinopenya chisina nyama chisina nyama che carnivores. Iyo ndiro inoputika nekunaka mumhando yehairi, miriwo, nemiriwo uye inonaka inotapira mbatata, iyo inoitawo kuti os iri mu carbs. Chii chisingafadzi.
Iyo ndiro zvokudya zvakakwana pachako zvichinyanya kuda chimwe chinhu chekushandira asi kana iwe uchinzwa chimwe chinhu chinodiwa, chingwa chakakoswa kana kuti tsvina yakasvibirira saladhi inofambisa zvikuru.
Kana iwe uine zvakasara, Vegetarian Shepherd's Pie, inosunungura zvakanaka.
Zvamunoda
- 900g / 2 lb sweet potato (yakakonzerwa, yakatemerwa mumakubhi makuru)
- 6 tbsp mukaka
- 110g / 1 stick butter (cubed)
- 1 mafuta emiriwo
- 115g / 1 cup onion (yakagurwa)
- 115g / 1 mukate karoti (yakagadzirwa zvakanaka)
- 1 clove garlic (yakagadzirwa zvakanaka)
- 1 inogona kusanganiswa nyemba (yakadhenwa, ona zvinyorwa pasi apa ***)
- 1 inogona kudyiwa tomate (yakanatswa)
- 1 cup cup vegetable stock
- 115g / 1 cup white mushrooms (chopped)
- 2 tbsp flat leaf parsley (yakagadzirwa zvakanaka)
- 1 tbsp coriander leaf
- 115g / 1 mukombe Cheddar Cheese (grated)
- Dash munyu
- Dash pepper
Nzira Yokuita Izvo
Pisa huni ku 375 ° F / 190 ° C / Gasi 5
- Birai mbatata kusvikira zvinyorova, zvinonaya. Isai mukaka nehutu muhari iyo inoshandiswa kubika mbatatisi, dzokera kunopisa nekudziya zvinyoro zvishoma kusvikira bhotela ranyunguduka. Wedzera mbatata uye shandisa.
- Nguva yekuravira uye gara kune rumwe rutivi.
- Pisai mafuta muhomwe huru yakadzika. Wedzerai onion uye karoti uye fry kwemaminitsi mashanu. Wedzera garlic uye gadzirira imwe miniti.
- Wedzera mbesa, mushwa uye chikamu chimwe chete chemiti yemiriwo kusvika kune anyezi uye karoti musanganisi uye kubika kwemaminitsi mashanu. Wedzera zvakasara, tomato, parsley, coriander uye nguva nemunyoro muto uye pepper.
- Isa muto mu 8 "/ 20cm ne3" / 7cm yakadzika ceramic kana girazi ovenproof dish uye uvhare nekapamusoro mbatata . Fukidza jirasi yakagadzirwa pamusoro pemiti yembatata uye gadzira muvhenji inopisa kwemaminitsi makumi matatu nemakumi matatu kusvika makumi matatu kusvika pasi. yakasvibiswa uye yakasununguka. Shumira pakarepo.
Mufudzi weChechi Mufudzi unogadzirwa negwayana rakasungwa / pasi uye Cottage Pie nechingwa chinyuchi. Muchidimbu ichi uye kuti nyama inotsiviwa nemusanganiswa wehesheni - iwe unosarudza zvaunofarira - kupa mapuroteni, maruva ekudya uye tomato nokuda kwekunaka kwakanaka. ***
Shandisa chero musanganiswa wegorosi kana chibage. Kana iwe usina kubika mbesa iwe uchada kutanga ndiro iyo zuva rakapfuura nekudya mbeu , nekubika. Kana iwe unogona kungoshandisa mahairi akabikwa asi zvakanyanya nyore nyore kudya iyi ndeyokutenga chitubu chezviyo zvakagadzirwa kare. Sarudza musanganiswa waunoda webhandi: Ndinoda nyemba nyemba , flageolet, tsvuku tsvuku uye kuwedzera mavara, dzimwe nhokwe dzechick.
Rongedza kuchinja nemishonga yakasiyana-siyana. Delicious.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 1168 |
| Total Fat | 72 g |
| Saturated Fat | 41 g |
| Unsaturated Fat | 22 g |
| Cholesterol | 185 mg |
| Sodium | 703 mg |
| Carbohydrates | 101 g |
| Dietary Fiber | 20 g |
| Protein | 35 g |