Paunenge uchibika Swiss chard mashizha, ita zvinoshandiswa zvinoshandiswa nehutachiita nekugora! (Kana iwe une boka kana maviri we chard uye usingazivi kuti ungapfuurira sei, tarisa Kuti Ungaita sei Swiss Chard .)
Zvamunoda
- Inotangira kubva ku1 kusvika ku2 mabheji e chard
- Panenge 1 Tbsp. mafuta omuorivhi
- Gungwa munyu kuvira
- Mutsva wemutimu wemuori (zvichida)
Nzira Yokuita Izvo
- Preheat oven kusvika 375 ° F. Rinse chard stems, patomesa, uye bvisa chero bhituni tsvuku.
- Shandisa inenge hafu yemafuta kuti ufukidze pasi pejasi yegatin kana zvimwe kubika iyo inobata zvigadziro mune zvimwe kana zvishoma. Isa stems mundiro, inonaya nemafuta akasara uye usasa munyu. Dhavhara dhishi nemashizha.
- Isa muovheni uye bheka maminitsi gumi, bvisa mbesa uye gadzira kusvikira chard dzinenge dziri nyoro uye uchitanga kusviba, anenge maminitsi makumi maviri. Shingairira kupisa, kushambidza, kana kutonhorera yekunze ne spritz yemusi wemuori, kana uchida.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 32 |
| Total Fat | 3 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 100 mg |
| Carbohydrates | 0 g |
| Dietary Fiber | 0 g |
| Protein | 0 g |