Njira iyi ya bowa zakuthengo ikhoza kukonzekera mu mphindi khumi ndi zisanu ndi zisanu ndi ziwiri ndipo ndipopera yabwino kwa pasta, mpunga, mapira kapena quinoa. Mutha kuwonjezera nkhuku yowola ; chisindikizo tofu kapena tempeh; kapena chidutswa chabwino cha nsomba zamchere kapena nsomba (nyanja, nyanja ya salmon kapena halibut ndizoikonda). Bowa amawathira mafuta mu adyolo, shallot komanso kusankha zitsamba zatsopano; vinyo pang'ono amathetsa mbale.
Zophweka monga chokhalira, mankhwala opangidwa ndi olemera, odyera, okonda nthaka komanso odzaza ndi zakudya zambiri. Nkhuku zakutchire zakhala zikulemekezedwa kwambiri kummawa ndi kumadzulo chifukwa cha zomwe iwo amati ndizofunika kwambiri mankhwala.
Chimene Mufuna
- Nkhumba zowononga 1, monga shiitake, porcini, hen wa nkhalango, lipenga lakuda, oyster, lobster, chanterelle, morels, Portobello kapena kuphatikiza kwake.
- Supuni 3 mafuta a maolivi
- 2 shallots, sliced woonda
- 2 cloves adyo, akanadulidwa bwino
- ¼ chikho wouma vinyo woyera
- Masipuniketi awiri odulidwa osakaniza (rosemary, masewera, thyme, ndi marjoram onse ali ndi bowa)
- Mchere wamchere ndi tsabola watsopano
- ½ chikho Italy masamba a parsley, odulidwa
Momwe Mungapangire Izo
- Pang'ono pang'ono pukutani bowa.
- Sakani ndi kusiya chilichonse cholimba. (Shiitake zimayambira ndizovuta kwambiri m'matangadza koma zimakhala zovuta kwambiri kudya. Masamba omwe ali pansi pa bowa ngati nkhuku za nkhuni akhoza kukhala ochepa kwambiri.
- Lembani bowa 1/8 "mpaka 1/4" wandiweyani.
- Kutentha mafuta a azitona pamsana-kutentha kwambiri mu skillet yaikulu. Yonjezerani shallots, kuphika 1 miniti, ndipo yikani bowa.
- Cook, oyambitsa kawirikawiri, kwa mphindi 8 mpaka 10, mpaka bowa atulutsa juisi zawo ndikuyamba kuoneka bulauni.
- Onetsetsani mu adyo ndi vinyo woyera, kuwonjezera kutentha kwapamwamba, ndi kuphika pafupifupi mphindi ziwiri, mpaka vinyo asungunuka.
- Ponyani mu zitsamba; Zimayambitsa bwino ndi nyengo kuti mulawe. Muziganiza mu parsley ndikutumikira.
* Zindikirani: bowa zambiri zophika zakumwa zakutchire zili ndi mankhwala ochiritsira m'magulu onse a zakudya. Chonde adzalangizidwe kuti mawu otsatirawa sakuvomerezedwa ndi FDA, ndipo sayenera kutchulidwa ngati m'malo mwa uphungu.
Shiitake: bowa uwu wakhala akugwiritsidwa ntchito pa khansa yapadera ndi mankhwala a Edzi, chitetezo cha mthupi komanso chitetezo cha chiwindi.
Porcini: imatengedwa ngati minofu komanso yokhudzana ndi kagayidwe kake komanso kamangidwe kake kakufooka.
Khosi la Woods (Maitake): Bowa uwu amadziwika kuti ndi amodzi a bowa la mankhwala. Amakhulupirira kuti ali ndi matenda a khansa, amakhala ngati chotupa choletsa, komanso amateteza chiwindi.
Oyster: ankakonda kulimbitsa mitsempha, monga kupititsa patsogolo mthupi komanso kumasula tizilombo.
Chanterelle / Black Trumpet: yodzaza ndi mavitamini a B, mushroomwu woteteza mthupi umateteza kukula kwa chotupa.
Portobello: bowa wolemera kwambiri wa potaziyamu amathandiza minofu ndi mitsempha.
Crimini: bowa wa bulauni uwu ndi olemera kwambiri okhudzana ndi antioxidants komanso othandiza kuthana ndi khansa komanso kuthamangitsidwa ndi chiwindi.
Zowonjezera: bowa uwu ndi wotsutsa-kutupa, wochuluka mwa antioxidants, amakhulupirira kuti ali ndi mankhwala osokoneza bongo ndipo ali ndi mphamvu zowonongeka.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 126 |
| Mafuta Onse | 7 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 0 mg |
| Sodium | 223 mg |
| Zakudya | 12 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 4 g |