Kana iwe ukashandisa mushonga muto muto uyu unenge uri wezvinomera zvachose (zviri pachena kuti tya bhakoni raunosarudza kuti uisase!) Dzokai zvose bhakoni neParmesan uye shandisa mushonga wemuriwo uye muto ndeye even vegan . Iko chikafu chekudya chaidzo, chakazara nezvinhu zvikuru. Zvimwe, iwe unogona kuwedzera shredded huku kune muto uyu kuti uite iyo isiri yemiti imwe yezvokudya.
Zvamunoda
- 1 tablespoon mafuta omuorivhi
- 16 ounces yakatswa mushwa, zvakadai shiitake, cremini kana bhatani
- 2 tablespoons minced garlic
- Kosher munyu uye pepper inotanga pasi kuti inwe
- 3 makapu akachekwa broccoli rabe
- ¼ teaspoon tsvuku tsvuku tsvuku
- 1½ makombe akabikwa nebhari
- 8 makapu kana nyama yemiriwo (ona Cherechedza)
- ¼ mukombe yakaputika bhakoni yakagadzirwa kana yakagadzirwa neParmesan cheese yekushandira (kusarudza)
Nzira Yokuita Izvo
- Iva huru skillet pamusoro pepakati yakanyanya kupisa. Wedzera mafuta. Wedzerai mushroom uye shallots, nguva nemunyu uye pepper, uye songa kwemaminitsi masere kusvikira mvura yakasviba uye mushwa yashandurwa zvakanaka. Wedzerai broccoli rabe uye tsvuku tsvuku tsvuku uye shandisa kune imwe maminitsi mashanu kana kupfuura kusvikira broccoli ichinge ichangotanga kuva nyoro.
- Zvadaro, uyai muto wekuku kuti muve mumvura muhari yakawanda pamusoro pepakati huru yekupisa. Wedzerai broccoli inonatsa musanganiswa muhari, pamwe nebhari yakabikwa, uye simmer mamwe maminetsi mashanu kusvika kune gumi, kusvikira zvose zvichinyorova. Edzai uye gadzirisai muchero, zvino shandisa mundiro pamwe nebhekoni kana Parmesan kune rumwe rutivi rwekusasa pamusoro, kana zvichidikanwa.
Cherechedza: Ndinoda bhokisi rakasungirirwa uye mumasitini, uye ndinoishandisa zuva rega rega, asi kana soro yakajeka seyiyi, muto unozvigadzirira unoenda kwenguva refu, yakareba, kana iwe une nguva. Iwe unogonawo kutenga mabheti anochengetwa nesitoro nematokari kubva kumaprescales kumusoro uye mabhizinesi ezvokudya, uye kunyange zvazvo ari mudiki, mukana unogona kuva wakanaka. Nzira shomanana ini ndinotora nguva yose ndeyokushandisa mukakini kana kuti bhokisi rakasungwa uye simmer zvishoma zvimedu zvehuku mune muto pamwe nemamwe makaroti akachekwa neeiii kweawa imwechete, izvo zvinowedzera humwe hupamhi hwehupamhi uye tambo kuchengeta-kutengwa muto .
Edza izvi zvimwe zvinonaka zvinonaka, seTurkey Sausage, Broccoli Rabe uye Millet Soup , Spiralizer Asian Chicken Vegetable Soup , uye Yakakangwa Romesco uye Chimichurri Soup .
Mushroom ane umami anonakidza anounza nyama yakasviba uye kunhukira kune ndiro. Kuti uwane dzimwe nzira dzokushandisa mushwa, edza Chikufu Zvokudya Zvine Mushrooms, Asia Grilled Portobello Mushrooms , Tatu Cheese Butternut uye Mushroom Lasagna , Sauteed Mushroom, Broccoli Rabe uye Freekeh Salad , uye Orange Salmon neLeeks uye Mushrooms .
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 422 |
| Total Fat | 8 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 4 mg |
| Sodium | 1,660 mg |
| Carbohydrates | 73 g |
| Dietary Fiber | 17 g |
| Protein | 21 g |