Chikafu chegwayana (nhavo 8 kana yakasara yakakwana) chikafu chakanaka chevanhu vaviri, nzira yekuva ne "roast" asi kwete tani yezvasara. Zvichienderana nehupamhi hwechigadziro uye chido chako, rimwe rack rinogadzira zvipo zviviri zvinopa gwayana - iwe unogona kunge uchingosara kana chikwata chiri chikuru kana chido chako chiri chiedza. Iyo muto inobva murape yakabva kuna Martha Stewart Living magazini makore mazhinji akapfuura. Iro remuchero wemamoni uye capers rinoyanidza gwayana rakapfuma, uye minti uye parsley inounza mutsva mutsva kune iyi inonaka.
Yakarongedzwa naJoy Nordenstrom, Chirongwa Chekuda Kudya
Aphrodisiac Nheyo: Chiyiko chinonzi aphrodisiac chinowanikwa mumakwayana mune kukwirira kwezinc, iron uye B mavitamini. Uyezve, gwayana inonyanya kukosha kubva puroteni yepamusoro uye nyore nyore kuvhara zinc uye iron. Iko inorayirwa zuva rimwe nerimwe kukosha kwakapiwa neawa matatu iyo inoshandiswa yegwayana yakagadzirwa ndeye 30 muzana yezinc (inokosha pakukura, kugadzirwa kwemaviri, uye maitiro ezvirwere zvinochengetedza muviri) uye 17 muzana yesimbi (inodiwa pakuumbwa kwemasero matsvuku eropa). Gwayana rakapfuma muvhithamini B, kunyanya B12 iyo ine 40 muzana yekurudziro yezuva nezuva. Tsvaga zvinhu zvakadai semhangura, manganese uye selenium zvinowanikwawo mugwayana. Rimwe kushanda rinogona kupa 74-100 kubva muzana yezvinodikanwa zvezuva nezuva zvevhitamini B12, izvo zvinokosha kuti zviratidzo zvemuviri zvigadziriswe uye zvinobatsira kuderedza migumisiro yekudzvinyirira pamuviri wako. Gwayana ndiyowo yakasikwa yakakonzerwa neamino acid inonzi carnitine, iyo inodiwa kuti ipe simba kubva kumafuta acids. Iyo monounsaturated fatty acid inonzi palmitoleic acid, inowanikwa mugwayana, inobata mishonga yakasimba yemasimicrobial. Kunyanya, mafuta asina kunyorwa, ayo akanaka kwauri, anogadzira hafu yemafuta mugwayana. Pasi rose, gwayana rinonyanya kupinda mukati chero ipi zvayo yekudya.
Zvamunoda
- 1
- rack yegwayana (yakarongedzwa)
- Kosher munyu
- 1/4 mukombe wemafuta amafuta (kunyanya kupfeka pani yako)
- 2 tablespoons
- shallot (yakagadzirwa zvakanaka)
- 1 teaspoon garlic (minced)
- 1 tablespoon juisi
- 1/2 teaspoon lemon zest
- 1 tablespoon
- capers (yakanatswa kana yakashambidzwa uye yakasvibiswa kana ikazara mumunyu)
- 2 tablespoons mint (minced)
- 1 tablespoon parsley (minced)
Nzira Yokuita Izvo
1. Preheat oven kusvika 325 ° F.2. Munyu gwayana kumativi ose.
3. Gadzira chikwata chikuru, chinorema uye mafuta akakwana kupfeka pasi pepani. Apo mafuta acho achinyenyeredza, wedzera gwayana uye tsvuku zvakanaka kumativi ose. Shandisa tongs kuti ubatisise rack kuitira kuti ugone kutsvaga migumo uye nechepamusoro pamakona evharo.
4. Gadza gwayana kunze kweganda rakaiswa muhomwe yekubheka.
5. Maminitsi makumi maviri vasati vashumira, isa rack muovheni uye gadzira kusvikira gwayana rikasvika kumadigiri 140 echimiro chisingawanzoitiki.
Bvisa kubva muvhenji uye rega zororo kwemaminitsi mashanu tisati tanyura mune zvinyorwa zviviri.
6. Apo gwayana riri kubika, ita muto: Iva mafuta omuorivhi muchepukuru kadiki kana skillet chete kusvikira yaita. Wedzera shallot uye garlic uye gadzira pamusoro pemhepo yakadzika pasi, zvichiita kuti, pane maminitsi mashanu. Dzorera kupisa kusvika pasi uye kuwedzera juisi yemuoni, zest uye capers. Inguva isati yatanga kushumira, fambisa muchintti uye parsley.
7. Spoon sauce pamusoro pegwayana gumbo uye ushande pakarepo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 634 |
| Total Fat | 53 g |
| Saturated Fat | 15 g |
| Unsaturated Fat | 31 g |
| Cholesterol | 129 mg |
| Sodium | 360 mg |
| Carbohydrates | 3 g |
| Dietary Fiber | 1 g |
| Protein | 34 g |