Nyemba zobiriwira ndi masamba omwe ana ambiri amavomereza - izi zimatenthedwa kutentha kapena kuzizira, komanso kuvala ndi vinaigrette yokongola. Mungagwiritsenso ntchito kavalidwe kake pa masamba ena ophika ndi otayidwa, monga broccoli , katsitsumzukwa , kapena kolifulawa.
Mukhoza kugwiritsa ntchito mbewu zina pano m'malo mwa Kamut, monga balere, mpunga wofiira , kapena farro. Onani m'munsimu zowonjezereka za Kamut, tirigu wochuluka kwambiri oyenera kulowetsa muzovala zanu, ndi kuphika kwanu.
Chimene Mufuna
- 1½ mapaundi nyemba zobiriwira
- Supuni 2 zowonjezera mafuta azitona
- Supuni 2 vinyo woyera vinyo wosasa
- Supuni 2 minced shallots
- Supuni 1 ya dijon mpiru
- Supuni ya 1 supangani masamba a thyme
- Supuni 1 yatsopano yophika rosemary
- Mchere wamchere ndi tsabola watsopano wakuda
- 1 chikho chophika Kamut
Momwe Mungapangire Izo
- Bweretsani poto lalikulu la madzi a mchere wowolowa manja. Ikani nyemba m'madzi ndikuwalola kuti aziphika kwa mphindi zitatu mpaka ayambe kukhala achifundo. Thirani nyemba mu colander ndi kuthamanga madzi ozizira pa iwo kuti asiye kuphika ndi kusunga mtundu.
- Mu mbale yaing'ono kapena chidebe chophatikiza mafuta, viniga, shallots, mpiru, thyme, rosemary, ndi mchere ndi tsabola. Whisk kapena kugwedeza kuti mugwirizane.
- Ikani Kamut, nyemba zobiriwira ndi tomato mu mbale yayikulu ndikugwedeza pa kuvala. Lembani kuti mugwirizane bwino. Kutumikira kutentha kapena kutentha.
Kamut ndi tirigu wakale omwe adapezeka posachedwapa ndi alimi amakono. Mbeu zazikulu za tirigu wonse Kamut tirigu wochuluka wa selenium, nthaka, magnesium ndi chitsulo. Ndipamwamba kwambiri m'puloteni, yomwe imakhala ndi magalamu asanu ndi awiri a mapuloteni pamtundu uliwonse, komanso zakudya zabwino zowonjezera zakudya.
Kuwongolera mwamphamvu ndi kulemera kwa mtedza kumapangitsa tirigu woumbawo kukhala wochuluka kwambiri kuwonjezera pa mapira, soups, ndi saladi ozizira. Kamut amagwiritsa ntchito bwino pophika, kuwalola kuti awonjezereke ku msuzi ndipo amayamba kusamba asanayambe kumwa. Ganizirani za Kamut kulikonse kumene mungagwiritsire ntchito mpunga wofiira kapena balere kuti ukhale wosintha kwambiri.
Kuwombera mbewu usiku wonse kudzachepetsa nthawi yophika ya Kamut. Onetsetsani kuti muyang'ane mayendedwe a phukusi. Ganiziraninso za kuphika chakudya chochulukirapo ndikusunga firiji kuti muzigwiritsa ntchito sabata iliyonse, kapena kuzizira komanso zochepa, zomwe zingagwiritsidwe ntchito mofulumira nthawi iliyonse.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 229 |
| Mafuta Onse | 5 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 68 mg |
| Zakudya | 35 g |
| Matenda a Zakudya | 11 g |
| Mapuloteni | 10 g |