Mimwe miriwo yakakoshwa nguva dzose inofarira, asi masika yemichero inonyatsoparadza bhayiki uye nguva yekudya. Izvi zvinonaka uye zvinonaka zvinokurumidze kunyura mumucheka mutsvuku wevhiniga uye kubika nokukurumidza pane grill. Ichi chikafu chinogadzira chikamu chakakwana chekudya, asi chinonaka kune zvakasvibira kana vegan muboka racho.
Zvamunoda
- 1 bundle yemusanganiswa (anenge 1 1/2 pounds / 680 g)
- 2 full
- artichokes
- 2 guru zucchini
- 1 bundle yemakroti maduku emvura (6-7 akazara)
- 4-6 guru guru anyanisi
- 1 lemon (akacheka hafu nembeu yakabviswa)
- For the Marinade:
- 1/4 mukombe / 60 mL tsvuku yewaini vhiniga
- 3 tablespoons / 45 mL mafuta omuorivhi
- 1 clove garlic (minced)
- 1 teaspoon / 5 mL munyu
- 1 teaspoon5 / mL yakaomeswa oregano
- 1/2 teaspoon / 2.5 mL mutsvuku
Nzira Yokuita Izvo
1. Dura mabhoduru kubva kumapfumo emasipiresi kuitira kuti ave anenge 4 1/2 "kusvika ku 5" masendimita murefu. Shamba mumvura inotonhorera, pakaoma nemapepa emapuranga uye kuisa parutivi. Bvisa chero mashizha nemadhishi kubva kune karoti uye ushambidze zvakakwana. Pat yakaoma uye iga. Shamba makungu epiki, patema, tarira pamusoro pe 1/4 "uye turai anenge 1/2" kubva pasi. Ita zvakafanana ne zucchini kunze kwekucheka mu diagonal strips (inenge 3-3 1/2 "yakareba uye 1/2" yakareba).
Isai mhando dzose dzevhegi mumapurasitiki epurasitiki.
2. Gadzirai marinade zvinoshandiswa mumudziyo muduku. Tsvaga kubatanidza uye kuvira munyu. Gadzirisa pane zvaunoda. Bvisa 1 1/2 tablespoons / 23 mL ye marinade uye uise mune imwe ndiro. Izvi zvichashandiswa kweArtichoke. Wedzerai marinade mashizha muhomwe. Chisimbiso uye kunyatsotarisa michero yakakomberedzwa kuti ive yakashongedzwa ne marinade. Isa mufiriji kwemaminitsi 20-30.
3. Kunyange zvazvo miriwo inoshambadza. Isai 4-5 makapu emvura kuti mubike muhari yepakati. Durai zvigaro zvepamusoro kubva kune artichokes uye chero mahwendefa akajeka akapoteredza chiyero. Cheka hafu uye ugoshandisa koro kadiki, nyatsotsvaga kubvisa chero zvipembenene zvinoputika mukati meArtichoke. Kana imwe mvura yasvika pamota, nzvimbo inosungira muhari yacho. Birai kwemaminitsi mashanu chete. Kurumidza kubvisa uye kuisa kune tambo yakachena yezvokudya kana zvikamu zvakasiyana zvepepa tirasi. Kushandisa mbambo, nyatsovadzora kuti vabvise chero mvura yakanyanyisa yakabatanidzwa pakati pezvikamu. Rega kupora kwemaminitsi gumi. Kana makaroti ari kushandiswa ari makuru, shandisai iyo nzira imwechete yekubikira. Regai vafare uye vashandise marinade. Iva nechokwadi chekugadzirisa izvi nekuchengetedza mamwe marinade.
4. Gadzirai grill yepakati-yakanyanya kupisa. Kana imwe grill yasvika pakakodzera kubika kwekushisa, grill gorosi inogadzira kushandisa mbambo mbiri, mapepa emapepa uye mafuta. Dunk mapepa mapepa mumafuta uye bvisai grill gadzira kakawanda kuti ugadzire kusina tambo yekubika.
5. Bhura marinade yakachengetwa padivi redu recheti yeAtichoke ugoisa panzvimbo yekucheka.
Wedzera zvakasara miriwo kune grill uye kubika kwema 8-10 maminitsi, kunyatsotendeuka 1-2 nguva panguva yekubika.
6. Kana wapedza kudya, miriwo inofanira kuva ine nyoro asi kwete mushy. Isa pane platter, gonhora nemvura yakachena yemononi uye ushande pakarepo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 217 |
| Total Fat | 9 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 69 mg |
| Sodium | 524 mg |
| Carbohydrates | 29 g |
| Dietary Fiber | 8 g |
| Protein | 8 g |