Ground gwayana, rizi, uye mishonga yakawanda inoumba iyo yakasungirirwa muSwitzerland chard mashizha uye yakabikwa muinoti muto muto. Icho chinokanganisa pamakwenzi akaiswa mumashizha kabichi, kunyange zvazvo zvakanyanyisa kunaka, zvishoma zvakanyanyisa mukanaka, uye zvinotonhora zvinotyisa pausiku husiku. Apo patinoda kuve kwegwayana iri mundiro iyi, mutsara unoshanda zvakaenzana nepamusoro pemombe kana pasi.
Iwe unoda zvikamu zvinenge gumi nezviviri zvemashizha makuru-tinowana kutanga nemakumbo maviri uye tisingadi kuti zvose zvishande zvakanaka, asi 1 boka guru rinoshanda, kunyanya kana iwe usine hanya nehombodo inotarisa yakakwana inouya kushumira nguva.
Cherechedza: Tinoshandisa mupunga mucheka mutsva mune izvi nokuda kwekunakidza kwemavara uye zvishoma zvinotapira kunakidza, asi mupunga wekurima-kana hurefu hunoshandawo.
Zvamunoda
- 2 bunches Swiss chard
- 2 madukui eiii
- 3 garlic cloves
- 2 karoti kana 1 karoti uye 1 parsnip
- 2 tablespoons mafuta omuorivhi kana mafuta emiriwo
- Gungwa rakaisvonaka munyu (1/2 teaspoon yekugadzira, 1 Tapepoon yemvura ye blanching, 1/2 teaspoon yemu sauce, uyezve kuverenga)
- 3/4 kapu muchero wezviyo
- 3/4 pound pasi lamb
- 1/2 teaspoon itsva yakasviba pasi pevhu
- 1-quart yakagadzirwa makamata kana kuti 28-ounce inogona kunyatsokonzerwa nemamata
- 4 tablespoons bata
Nzira Yokuita Izvo
- Isa hombe huru yemvura.
- Kunyange zvazvo inouya kumota, chengetedza Swiss chard : bvisa shangu, asiwo cheka imwe yemhando huru "mbabvu" kuitira kuti mashizha acho ave akajeka uye nyore kushanda nawo.
- Gadzira zvakakwana shandi uye uzviise parutivi.
- Blanch the chard mashizha , achiapinza mumvura inodziya kusvikira vachishuva, anenge masekondi makumi matatu, vanyura uye vasuke nemvura inotonhora kuti vapinde mumudziyo wemvura yechando kuti vadzike uye vagadzire ruvara rwemavara.
- Chop 1 yeeiii, nyatsanidza garlic, uye peel uye fely choka karoti uye / kana parsnip. Mune ganda guru guru, pani yekubisa, kana pombi huru, kupisa mafuta.
- Wedzerai onion uye 1/2 teasponi yemunyu uye saute, kubika nekukurudzira kakawanda kusvikira anonisi yakanyorova uye inoputika kwemaminitsi matatu.
- Wedzera kariki uye simbisai kubatanidza. Wedzera karoti (s) uye / kana parsnip uye chard inowanikwa kunanganisisi yeiiii uye kubika, kuwedzera nguva kusvikira miriwo iri nyoro maminitsi gumi.
- Tumira miriwo kune imwe huru yekusanganiswa ndiro.
- Wedzera rizi uye ubatanidze, ezvo wobva wawedzera gwayana uye tsvuku tsvuku uye usanganise kusangana. Kuisa parutivi.
- Bvisa pani.
- Wedzerai tomate, mafuta, uye 1/2 teaspoon munyu.
- Gadzirai uye gadzirai mamwe eiii woiwedzera kumatato.
- Wedzera chile flakes, kana uchishandisa. Simmer the tomato pamusoro pe-low-low heat, kuderedza kupisa kana zvichidikanwa kuchengetedza tatei inonamatira zvinyoro zvishoma kusvikira bhotela ikakanganiswa kubva pamamato uye anonisi yakanyorova, anenge maminitsi makumi matatu.
- Edzai uye wedzerai munyu kuti munye, kana muchida.
- Kunyange zvazvo muto unomira, gadzirira mashizha akafukidzwa mashizha. Kushanda neshizha rimwe panguva imwe, shandisa mvura yakanyanyisa kubva mumashizha uye uiise pane yakachena, basa rakadzika pasi. Isai mapeji maviri kusvika ku3 ekuputika pane imwe mugumo webhizha. Uya nemagumo maduku evhazha pamusoro pekugadzika, peta kumativi kuti uvhare zvakaputika, uye wozorora nemashizha akasara. Kana iwe uchiziva kuvhara burrito kana kuputika kwevhu, ndiyo imwecheteyo; Kana iwe usingaiti, usazvidya mwoyo pamusoro payo-chero nzira yaunowana nayo iyo yakasungirirwa yakasungirirwa uye yakanamatirwa mumashizha ichava yakanaka. Putira sepakiti, ingoisungira uye tuck kumativi. Mashizha acho anogadziriswa uye chigadzirwa chekupedzisira chinogona kuva nesitemwa yako yakasiyana.
- Bvisai halve yeiiii kubva kumusanganisi muto uye muvaregese.
- Wedzera nezve 1/2 mukombe wemvura kune tomato muto uye udzose kumimhanzi.
- Isai zvakasungirirwa chard mashizha mu tomato sauce, kufukidza, uye kubika kusvikira nyama nemucheka zvakagadzirwa uye zvichinyorova, maminetsi makumi matatu nemakumi mana.
- Tarisa pahari pane dzimwe nguva - kana tomato sauce ichiita seyakakura kana inotanga kunamatira pani, kuwedzera 1 kusvika ku 2 mapepuni emvura uye shanduko inokurudzira mukati mezvikwata zvechando uye gadzirisa huni kuti uchengetedze zvakasimba asi zvinyoro .
Shumirai Swiss chard zvitsva zvinopisa, pamwe nemuchuzi kumusoro kana kumativi, sevanhu vakadai.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 617 |
| Total Fat | 35 g |
| Saturated Fat | 15 g |
| Unsaturated Fat | 15 g |
| Cholesterol | 110 mg |
| Sodium | 1,934 mg |
| Carbohydrates | 49 g |
| Dietary Fiber | 4 g |
| Protein | 27 g |