Farro ndi nsomba-mawu onse omwe amatanthauza emmer, spelled, ndi einkorn, mitundu itatu yakale ya tirigu. Masiku ano nthawi zambiri zimagwirizanitsidwa ndi zakudya za ku Italy, koma mtundu wa farro mwachiwonekere unayambira mu Fertile Crescent. Emmer ndi einkorn zinali zofunikira mu Israeli wakale, ndipo mwina tirigu umene Torah umatchula pamene umatchula mitundu 7 ya Israeli .
Zirizonse zosiyana zomwe mumapeza, farro ndi chakudya chokoma bwino komanso chokongoletsa. Mukhoza kugwiritsa ntchito pilafs kapena kuphika risotto, koma ndimakonda kwambiri ngati saladi. Pano akukankhidwa ndi kolifulawa wokazinga ndi nkhuku zonunkhira ndi kuvala chabe ndi mandimu ndi mafuta; Kuphatikizana kwa maonekedwe ndi zokoma ndizofunidwa kwambiri.
Konzani mwanzeru, ndipo mutha kukonza mbaleyi pansi pa mphindi 30 - mungathe kuidya nkhuku ndi kolifulawa panthawi imodzi, pamene farro simmers. Aperekeni ngati mbale yam'mbali ndi nyama yokazinga. Kapena kuupanga kukhala saladi yowonjezera, yogwiritsidwa ntchito pamwamba pa masamba ndi nsomba yokazinga.
Tip: Mukumangirira? Gwiritsani ntchito Chinsinsi monga chithunzi, ndipo muzisintha zomwe zili mumtima mwanu. Zowonjezerapo zazikulu zimaphatikizapo zoumba zagolide kapena zipatso zina zouma, mtedza wamafuta, kapena nyama zokazinga. Tahini, silan, kapena tsiku la viniga wa basamu ndizovuta kwambiri.
Chimene Mufuna
- Makapu 1 1/2 (280 g) mbali ya farro
- Kwa Chickpeas:
- Ounce (425 g) akhoza nkhuku (yotsekedwa ndi kuchapidwa)
- Supuni 1 chitowe
- Supuni 1 supuni ya ufa
- 1/2 supuni ya tiyi yasuta paprika
- 1/4 supuni ya supuni ya mchere wamchere kapena mchere wosakaniza
- Supuni imodzi yowonjezera maolivi mafuta
- Kwa Kolifulawa:
- 1 kofifulawa wammwamba wakuda (yokonzedwa ndi kusweka mukulinganiza kwake)
- Supuni 1 - 2 yowonjezera mafuta azitona
- Kuvala:
- Supuni 2 timadziti a mandimu (timadzi timadzi timene timatsitsimulidwa)
- Supuni 2 zowonjezera mafuta azitona
- Dash nyanja yamchere (kapena kulawa)
- Dash tsabola wakuda (kapena kulawa)
Momwe Mungapangire Izo
1. Yambitsani uvuni ku 425 ° F (220 ° C). Ikani chikondwerero chachikulu m'supala lalikulu, lolemera kwambiri ndi madzi ozizira okwanira pafupifupi masentimita awiri. Bweretsani ku chithupsa, kuchepetsa kutentha, ndi kuimirira kwa mphindi pafupifupi 18 mpaka 20, kapena mpaka farro ndi wachifundo koma komabe ndi dente. Sakanizani farro, nadzatsuka pansi pa madzi otentha ozizira, ndikusunthira ku mbale yaikulu.
2. Pamene farro ikuwira, konzekerani nkhuku ndi kolifulawa: Ikani nkhuku pa pepala lophika.
Fukani ndi chitowe, ufa wa adyo, kusuta fodya, ndi mchere ndikuponyera kuvala. Gwirani mafuta ndi maolivi ndikuponyanso ndi supuni kapena manja oyera mpaka mapepala apangidwa mofanana ndi zonunkhira ndi mafuta. Ikani nkhuku mu uvuni ndikuwotchera, kugwedeza poto nthawi zingapo pophika, kufikira atakhala okoma mkati ndipo ayamba kutembenuza golidi ndi kutuluka panja, pafupi mphindi 20.
Ikani mphete ya kolifulawa mumodzi wosanjikiza pa pepala lina lalikulu, lophika. Pukuta mafuta ndi maolivi, ponyani kuvala, ndi kuika mu uvuni wokonzedweratu pamodzi ndi nkhuku. Kuwotchera, kuyambitsa pakati pophika kuphika, mpaka maluwawo ali ofewa ndipo amayamba kuuluka, pafupi mphindi 15 mpaka 20.
3. Onjezerani nkhuku zokazinga ndi kolifulawa ku farro ndikuponyera palimodzi. Mu mbale yaing'ono, sungani pamodzi madzi a mandimu ndi maolivi. Thirani kuvala pa saladi ya farro, ndikuponyera palimodzi. Nyengo kuti mulawe ndi mchere wa m'nyanja ndi tsabola wakuda ngati mukufuna. Sangalalani!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 406 |
| Mafuta Onse | 15 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 9 g |
| Cholesterol | 0 mg |
| Sodium | 274 mg |
| Zakudya | 57 g |
| Matenda a Zakudya | 12 g |
| Mapuloteni | 16 g |