Nutrition Highlights (pakushanda)
Maoriro - 256
Fati - 14g
Carbs - 30g
Puroteni - 9g
Nguva Yese 35 min
Prep 15 min , Cook 20 min
Kushumira 2
Kuenda nyama isina kamwe kamwe pavhiki kunogona kuderedza ngozi yako yepfungwa uye chirwere-zvimwe zvidzidzo zvinotora kusvika 21 kubva muzana dzinopedzisira dzava panjodzi! Izvi zvinoreva kuti nyama shomanana inoreva nzvimbo yakawanda yezvipfukutu, nyemba, marimu, uye zviyo zvakakwana , zvose zvinyorwa zvepfungwa-utano kudya chirongwa.
Iyi bhudha isina kudya nyama ndiyo muenzaniso wekudya iwe waunoda kufara kazhinji. Zviri nyore kuisa pamwe chete uye zvine magiramu 17 emufibhi (iyo inenge makumi manomwe kubva muzana kana iwe uri kupfura nokuda kwekuderedzwa kwakagadziridzwa magiramu 25 pazuva) uye 19 magamu emapurotini, asingatauri mavitamini akawanda nemaminerari. Dash yemafuta emuorivhi paunenge uchibika uye mukupfeka kunobatsira nehuwandu hwekudya, kunyanya simbi uye mavhithamini anogadzikana-mafuta A, D, E, uye K.
Zvimwe
- 1/2 mukombe yakabikwa chickpeas
- 1/4 mukombe inotapira chibage
- 1/4 mukombe butternut squash, cubed
- 1 tablespoon lime juice
- 1 teaspoon lime zest
- 1/2 tablespoon maorivhi omuorivhi
- 1 tablespoon cilantro, yakagadzirwa zvakanaka
- 1 teaspoon chili pfu
- 1/4 teaspoon munyu
- 1/4 teaspoon pasi pasi pepiresi
- 2 tablespoons walnuts, yakagurwa uye yakashambwa
- 6 midzi yeBrussels inomera, yakateteka
- 1 cup kare, yakagadzirwa zvakanaka
- 1 tablespoon juisi
- 1 teaspoon dijon masardadhi
- 1 teaspoon mafuta omuorivhi
- 1/4 teaspoon munyu
- 1/4 mukombe maorivhi machena, hafu
Kugadzirira
1. Preheat oven kusvika 350F.
2. Isai bheka pepa pepa.
3. Mubhokisi duku, sanganisira chickpeas, chibage, uye butternut squash. Bvisa nejimu jisi, zest, mafuta emuorivhi, cilantro, chidi yehupi, munyu, uye pepper.
4. Tumira hoche yakagadzirwa bheta uye ugocheka muchoto kwemaminetsi gumi nemashanu, kusvikira iwe unogona kupfura sarutini squash kuburikidza neforogo.
5. Isai imwe yakagadzirwa bheji uye uronga walnuts dzakasarudzwa pairi.
Gwedza ivo muchoto kwemaminitsi 3-5, kuchengeta ziso rakavharidza kuti vaone kuti havapisi. Vanofanira kuva zvigone zvendarama paunovabvisa. Zviise parutivi kuti ufare.
6. Gadzirira saladhi apo mbesa uye mhuka dzinenge dzichibika. Sungai maBrussels anovapa kuti vape mutsvuku-wakafanana. Ita pamwe chete nekare, juisi, masadhi, uye munyu. Chengetedza firiji kusvikira wagadzirira kudya kuitira kuti mavhiri aro aro.
7. Paunenge uine zvinhu zvako zvose, unganidza bhadhadha. Ronga yeBrussels uye kare saladi, chikafu chakakangwa nyemba nemiriwo, uye miorivhi uye inofara.
Kuwedzera Kunoshandiswa uye Kusiyana
Idya iyi yakanaka yakanyatsosiyana. Iwe unogona kushandura chickpeas kune imwe chibage chando, sezvinogona cannellini kana nyemba nyemba. Nyorera mbatata inobata rutivi rwemutambo we-butternut squash, inopa imwechete antioxidant, beta-carotene , mumuviri wayo wakajeka we-orange.
Kubika uye Kushumira Mazano
Iyi kamukira haina kudana rudzi rwekare rwekare-iwe unogona kushandisa chero zvingasiyana zvakasiyana uye hazvizoputsi bhangi.
Kana iwe uchida kusarudza kubva pane zvinonaka, uzive kuti mazamu akawanda ane mazamu akawanda, asi dinosaur kare iri pakanaka. Russia kare ine zvimwe zvikamu zviviri zviri zviviri.
Kana zvasvika kune nyemba uye chibage, usanonoka kushandisa makedheni kuchengetedza nenguva. Vane utano hwakapiwa zvakapiwa kuti ivo vakatakura pane zvinyorwa zvitsva.
Ingova nechokwadi chekusuka usati washandisa, kubvisa kuwedzera kweyerodium.
Iwe unopedzisira uine zvokudya zvakawanda muhari yako ... asiwo zvakawanda zvakasara zvinoshandiswa zvausina kushandisa. Chii chauchaita nehuwandu hunopfuura butternut squash, chickpeas, uye kare? Iwe unogona kuedza kune mamwe mapeji kana kubika kumusoro kwebatch yakakura kushandisa zvose zvaunazvo uye unonakidzwa nekusiyana kwezvakangoita mukati mevhiki. Tumira maorivhi uye uwedzere chitubu chetuni rimwe zuva, somuenzaniso. (Kunyange zvakadaro, chickpeas uye zviyo pachavo zvinogadzira chigutsa chinogutsa, chinotapira, chinopfumisa , kuitira kuti iwe unogona kubuda kunze kwekukurumidza kupfuura iwe unofunga.)