Iyi kamukira yekusimudza mushonga wemusango inokwanisa kugadzirirwa mumaminitsi anenge gumi uye inenge yakanyatsokonzera kuti pasta, rizi, mbira kana quinoa. Iwe unogonawo kusimudzira nyama yakakangwa ; seared tofu kana tempeh; kana chikamu chakanaka chehove yakabikwa kana yegungwa (gungwa, salmon kana halibut ndezvokuda zvako). Mbeu dzakasvibiswa mumafuta emuorivhi nekiki, shallot uye sarudzo yako yakasvibira; imwe yewaini inogumisa ndiro.
Sezvakangoita seyakagadziriswa, chigadzirwa chakapedzwa chikafu, chikafu, pasiy uye chakanyatsokonzerwa nemuviri. Maswawi emhashu ave mazhinji kwenguva refu akaremekedzwa kuMabvazuva nekuMadokero pamwe chete nemafungiro avo anokosha.
Zvamunoda
- 1 pound wild mushroom, yakadai sa shiitake, porcini, hen yematanda, hwamanda yakasviba, oyster, lobster, chanderelle, morels, Portobello kana kusanganisa kwayo *
- 3 tablespoons mafuta omuorivhi
- 2 shallots, sliced thin
- 2 clove garlic, yakagadzirwa zvakanaka
- ¼ mukombe wakaoma waini yakachena
- 2 maaspuni yakasanganiswa herbs (rosemary, sage, thyme, uye marjoram zvose zvakakura nemawapi)
- Gungwa remunyu uye pepper inobva pasi
- ½ cup Italian parsley leaves, chopped
Nzira Yokuita Izvo
- Donesa zvinyoro zvishoma.
- Chengetedza uye usarudze chero chakaoma. (Shiitake stems yakakura pamatokari asi akaoma kwazvo kuti adye.) Pasi pemashizha emuswa akafanana nehuni mumatanda anogona kunge akacheka zvishoma, saka unenge uchidzikisa kure).
- Sungai ma mushroom 1/8 "kusvika 1/4" yakaoma.
- Unodziya mafuta omuorivhi pamusoro pemapakati-kupisa kukuru mune skillet yakakura. Wedzera shallots, kubika 1 miniti, uye kuwedzera mushwa.
- Cook, inomutsa nguva dzose, kwemaminitsi 8 kusvika ku10, kusvikira mushwa dzasunungura majisi awo otanga kuonda.
- Ita mugarisi newaini tsvuku, kuwedzera kupisa kusvika kumusoro, uye kubika anenge 2 maminitsi mamwe, kusvikira waini yasimuka.
- Toss mumishonga; tsongedza zvakanaka uye nguva yekuravira. Tsvaga mu parsley uye mushumire.
* Cherechedza: mishonga yakawanda inodyiwa yemapuchi inofanirwa kuporeswa muhutano hwakakwana. Ndapota ivai vaudzwa kuti zvataurwa izvi zvinotevera hazvibvumirwi neDFA, uye hazvifanirwe kunzi sechinotsiva mazano ekurapa.
Shiitake: mushroom uyu wakashandiswa kumushonga wepakati rose nekurapa kweAIDS, kudzivirira zvirwere mumuviri uye kuchengetedza chiropa.
Porcini: inofungidzirwa nehutano hwehutano uye hwemagetsi uye inowanzosimbisa kushaya simba kwehurongwa.
Hen of the Woods (Maitake): Iyi mushroom inonzi inomumwe wemadzimambo emusikirini yemishonga. Inofanirwa kuva neanopesana nekenza yemiti, kuita sechirwere inhibitor, uye kudzivirira chiropa.
Oyster: yaisimbiswa kusimbisa mitsipa, sechirwere chekudzivirira muviri uye kuponesa tendons nemasangano.
Chanterelle / Black Trumpet: yakazara neB vithamini, ichi chimiro chekudzivirira mushroom chinonzi inhibits tumor growth.
Portobello: mushroom uyu wekotasium-richinobatsira masumbu uye nerve.
Crimini: idzi bhondi bhowa mushwa dzinowedzera mune antioxidants uye dzinobatsira mukudzivirira kenza uye chiropa detoxification.
Morel: iyi mushroom inopesana nekuvhiringidza, yakafuma mune antioxidants, inofungidzirwa kuva ne-anti-tumor properties uye inodzivirira zvirwere.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 126 |
| Total Fat | 7 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 0 mg |
| Sodium | 223 mg |
| Carbohydrates | 12 g |
| Dietary Fiber | 2 g |
| Protein | 4 g |