Watsopano kuphika ndi amadyera ndikungofuna njira yosavuta yokonzekera? Njira yanga yomwe ndimakonda ndikungofuna masamba a sautee ndi adyo ndi masalitini kapena shallots mu mafuta ndi kuwaza madzi amchere ndi mwinamwake tsabola kapena kukhudzana ndi otentha msuzi.
Swiss chard ndiwomwe ndimaikonda kwambiri mochedwa, koma izi ndizowonjezera kuti ndizisakaniza. Njira iyi imayitanitsa mwina kale kapena chard ndi gulu la sipinachi. Zamasamba, zamasamba, zowonongeka, zopatsa thanzi komanso zokoma kwambiri!
Onjezerani ku tofu yophikidwa kapena yokazinga, ndipo mumakhala ndi masamba ophweka omwe mumaphatikizana ndi quinoa , mpunga kapena zosakaniza zina.
Ngati simukudya zakudya zowonjezera , pangani kabichi kakang'ono pamwamba - yesani Parmesan kapena mbuzi yamphongo.
Onaninso: Njira zinayi zomwe mungapezere masamba anu
Chimene Mufuna
- 1 lalikulu gulu kale kapena chard
- 1 lalikulu sipinachi
- 2-3 cloves adyo
- 3 anyezi wobiriwira, odulidwa OR 1 lalikulu shallot, minced
- Pa supuni imodzi ya mafuta a maolivi
- Nyanja kapena mchere wa kosher ndi tsabola, kuti mulawe
Momwe Mungapangire Izo
- Musanayambe, onetsetsani kuti masamba anu ali okonzeka komanso okonzeka kupita. Apatseni msuzi wabwino (amadyera amadyera amatha kulawa ndipo, chabwino, akuda!) Ndi kuwawuma. Kale ndi chard ziyenera kuchotsedwa ku mbali yayikulu kwambiri ya tsinde, koma mchere wochepa kwambiri umakhala wabwino kusiya. Apatseni kagawo kakang'ono kochepa kwambiri kuposa kakang'ono kakang'ono. Madyera adzaphika pansi ndi kuchepetsa kukula.
- Mukamaliza masamba anu, perekani adyo mu maolivi kwa mphindi imodzi, kenaka yikani anyezi kapena shallot ndi kutentha kwa mphindi imodzi kapena ziwiri.
- Onjezerani kale kapena muwotche ndi kutenthedwa mpaka mutatsala pang'ono kuchepa, pafupi ndi mphindi zisanu ndi imodzi ndi zisanu ndi zitatu zapita kale, ndi pang'ono pokha potsatsa.
- Onjezerani sipinachi ndikuphika mpaka mutapukuta koma komabe wobiriwira, pafupifupi mphindi 1-2.
- Nyengo ndi mchere ndi tsabola, kuti mulawe. Kutumikira mwamsanga.
Amagwira anayi ngati mbale.
Anthu ambiri amawombera maluwa awo - sindimakhala mmodzi wa iwo, koma ngati muli, onjezerani msuzi wotentha, tsabola wina wofiira wofiira kapena tsabola wina wa cayenne.
Onaninso: Maphikidwe abwino a zamasamba
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 106 |
| Mafuta Onse | 4 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 137 mg |
| Zakudya | 16 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 5 g |