Uwu ndiwotentha ndi wotonthoza balere wa zamasamba ndi bowa pilaf chophimba ndi zokometsera zambiri kuchokera ku anyezi, rosemary ndi bowa. Ndipo, ndi mafuta ochepa komanso otsika kwambiri mu kolesterolini. Chophimba cha balere cha balere chomwe chimakhala chochepa kwambiri mu mafuta ndi mafuta osapatsa mafuta m'thupi, zimangotaya tchizi ta Parmesan, kapena, mukhoza kuyesa yisiti ya zakudya m'malo mwa tchizi.
Anthu ena amakonda barley komanso mawonekedwe a balere, ndipo mumapeza kuti mumakondanso kuti ndizokwanira pazitsulo zowonongeka, makamaka ngati munagwiritsa ntchito mbewu zina monga quinoa kapena kaniwa , zomwe zimakhala zochepa pambali ya mtengo. Inde, ngati mumakonda kuyesa ndi mbewu zosiyana, nthawi zonse mungasinthe balere omwe mumawakonda, kapena yesetsani chinachake chatsopano, monga mbewu yonse ya freekeh kapena teff , ngati simunayambe kale.
Ngati mumakonda balere kapena mukufuna maphikidwe a barele , yesani pilef yosavuta koma yosangalatsa ya barley, ndipo mukapeza kuti mumakonda mapira a balere ndi balere pilaf maphikidwe mutayesera njirayi, yesetsani pang'ono pang'ono ndikoma pang'ono t mpunga wake wamtchire ndi barere ya pirani ya kiranberi . Sangalalani!
Mbewu imeneyi ya barele ndi bowa pilaf ndizovomerezeka ndi National Barley Foods Council.
Chimene Mufuna
- 1/2 kapu yatsopano yophika bowa (mumagwiritsa ntchito bokosi nthawi zonse kapena bowa watsopano)
- 2 tsp. mafuta a azitona
- 1 kapu ya balere
- 3 makapu masamba msuzi
- 2 tbsp. anyezi wobiriwira odulidwa (scallions)
- 1/4 tsp. wophwanyidwa wouma rosemary
- 2 tbsp. nyemba zowonjezera za Parmesan (zongolani kapena zisinthe
- yisiti ngati mukudya zakudya)
- Mchere wa mchere kapena mchere wosakaniza ndi tsabola wakuda watsopano, kulawa (mwasankha)
Momwe Mungapangire Izo
- Kutentha mafuta azitona mu kapu; onjezerani bowa ndi sautee mpaka pang'ono chabe, pafupi miniti kapena ziwiri.
- Onjezerani balere, masamba msuzi , wobiriwira anyezi ndi rosemary. Bweretsani ku chithupsa.
- Pezani kutentha kutsika, kuphimba ndi kuphika mphindi 45 kapena balere ali ofewa ndipo madzi akumwa.
- Pewani nyemba zowonjezereka za Parmesan pa barley pilaf ndikutentha.
- Nyengo mopepuka ndi mchere ndi tsabola, malingana ndi kukoma kwanu. Mchere wa mchere kapena mchere wosakaniza ndi tsabola wakuda wakuda udzakupatsani kukoma kokoma.
Chidziwitso cha zakudya, pa kutumikira:
Chigawo chimodzi (gawo limodzi lachinayi la chophimba) chimapereka pafupifupi:
Mapulogalamu 242, mapuloteni 7g, 7g mafuta, 40g Zakweya, 4mg cholesterol, 11g fiber, 790mg sodium.
Ngati mukufuna kuphika ndi balere, mukhoza kuyesa mbewu zonse zathanzi. Nthawi zonse yophikidwa ndi teff - tirigu ang'onoang'ono ochokera ku Africa ? Kapena bwanji za kaniwa? Zikumveka ngati quinoa, koma si. Kodi munamvapo za ufulu? Mbewu yake yonse ndi dzina lopweteketsa, ndipo ndithudi, pali quinoa, yotchuka kwambiri ndi yonse ndi buckwheat: wokondedwa wopanda gluten komanso wabwino kwambiri mowa!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 161 |
| Mafuta Onse | 4 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 2 mg |
| Sodium | 702 mg |
| Zakudya | 27 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 6 g |