Nutrition Highlights (pakushanda)
Maoriro - 417
Fati - 17g
Carbs - 55g
Maprotheni - 18g
Nguva Yese 25 min
Prep 5 min , Cook 20 min
Kushumira 2
Bhura ichi chikafu-chizere chenyaradzo-chikafu chekudya mumaminitsi makumi maviri.
Tinoda chikafu chekunyaradza-chikafu ichi, nechetete, dende regoridhe uye mazai anonyorera. Kare inopa veggie inoshandiswa kutanga zuva rako uye mapepa mu antioxidants , mavitamini, uye nemaminera pamwe nesero re fiber . Ivha inosungira ndiro yose pamwe chete, zvose zvinonaka-zveuchenjeri uye zvinovaka muviri, sezvo inowedzera mapuroteni . Uye bhonasi: Idya iyi izere nezvinonhuwira zvinopesana ne-antioxidant.
Zvimwe
- 1.5 tablespoons maorivhi, akaparadzaniswa
- 1 guru Yukon Ndarama kana kuti mbata tsvuku, 1/4 inch dice (inenge 1 1/4 makapu)
- 1 mashizha clove garlic, minced
- 1/4 teaspoon cumin
- 1/4 teaspoon munyu
- 1/4 teaspoon mutsvuku
- 4 makapu akachekwa kare
- 1 tablespoon yemiti muto
- 2 mazai makuru
- 1 wepakati beefsteak tomato
- 1 duku dash red pepper sauce (kusarudza)
Kugadzirira
1. Pakati pepakati pepeji pane mashizha akakwirira kupisa, kuwedzera 1 puniuniyo mafuta omuorivhi uye kupisa 1 miniti.
2. Wedzerai onion uye songa kusvikira ikozvinofamba, anenge 2 maminitsi.
3. Wedzera mbatatisi uye songa kusvikira zvisingasviki zvakasvibiswa uye zvinyorova, maminitsi manomwe, zvichikurudzira.
4. Wedzera garlic, kumini, munyu, uye peputa tsvuku uye simudzirai muzamu.
5. Wedzera kare uye mukaka mutsva (kana mvura) uye gadzira kusvikira wilted, anenge maminetsi mamwe matatu, achiita kusanganiswa zvakanaka.
6. Bvisai musanganiswa wekare uye mbatati kubva pa skillet.
7. Wedzerai 1/2 yepunikopu mafuta omuorivhi uye gadzirai mazai mairi kusvikira vasvika vachida kupa, 2 miniti imwe chete, ipapo 1 miniti kune rumwe rutivi rwepamusoro-nyore.
8. Gurai mbatata yekare kare pane mahwendefa maviri. Itai mazai kumusoro uye mushumire tatoti kumativi. Pamusoro pepasi tsvina yakasviba kana mhepo inopisa, sriracha, kana ichidikanwa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe uchida zvinonhuwira, wedzera spoonful ye salsa kune yaka kare. Iwe uchawana zvishoma zvinonaka, kwete kureva iyo nzira yakanaka yekuwedzera mamwe lycopene .
Kana iwe usati wave wakachena kare, edza collard greens kana Swiss chard panzvimbo. Iwe uchawana kungofanana zvakasiyana, asi kune zvakawanda zvekudya. Uyezve, kana kare ine simba rakakura kwazvo kwauri, edza kushandura mhepo sipinashi yemwana pane.
Kutapira mbatatari yejairo mbatata inowedzera muvara wakaisvonaka uye kunakidza kunakidza kuwedzera, pamwe nemutengo we beta-carotene.
Kana iwe uchida kuramba uchitamba-svetuka nekunaka, chikafu chechile, curry powder, nezvimwe zvinonwiwa zvinonhuwira zvinonakidza kuwedzera kune kare. Nokuda kwekutsvaga kwezvinonhuwira, shandura muhuini yehupi panzvimbo yekumini.
Sezvaunogona kuona, iyi kamukira yakaisvonaka yakasiyana-siyana uye upfumi hwemishonga hahuzosiyana zvakanyanya nes swaps idzi.
Mazano maviri okupedzisira okuita iyi rekidzi yako pachako: shandura crumbled tofu pane mazai eve vegan version, kana kuwedzera peas kana chibage kune pop yevara.
Kubika uye Kushumira Mazano
Pre-chopped kare inoderedza nguva yako yakashandiswa mukicheni. Kushandisa zvakasara zvakakangwa mbatata zvinogonawo kuderedza nguva yako yokubika.
Kana uchiita izvi kune vaenzi, tangai kubika mbatatisi zuva rekutanga uye ipapo tongodzorera zvakare mune pani pamwe nemamwe magogo kuitira kuti kuderedza nguva yekubika. Chengeta zvasara mufriji uye shandisa masikati masikati.