Nutrition Highlights (pakushanda)
Maoriro - 132
Fati - 8g
Carbs - 12g
Protein - 4g
Nguva Yese 30 min
Prep 5 min , Cook 25 min
Kushumira 3
Izvo zvinokambaira pamusoro pekudya iyi zvinopa yako chaiyo yevuni-yakabikwa sopupuri kemvura recipe yakasiyana twist. Mafuta esame uye mbeu sesame zvinowedzera chimiro cheAsia-chakafuridzirwa. Chikamu chakanaka? Asparagus inoita sahutano hwakadaro, inopesana nekuputika mundiro uye inonyanya kunakidza pedyo nemaprotinete akaonda-yakaderera mumakoriyori, yakakura mune fiber uye micronutrients yakasiyana-siyana. Uye kunyange zvazvo zvingaita kuti urini wako uve kunhu husina kujairika , kuchiri noutano hwakanaka!
Zvimwe
- 12 ounces asparagus
- 1 tablespoon mafuta omuorivhi
- 1/4 teaspoon gungwa munyu
- 1/2 tablespoon sesame mafuta
- 1 tablespoon minced garlic
- 1/4 mukombe Panko breadcrumbs
- 1 teaspoon sesame mbeu
- 1/4 teaspoon mutsvuku
- 1 dash sea salt
Kugadzirira
- Preheat oven kusvika 425F.
- Shamba uye pat asparagus yakaoma. Chengetedza magumo ematehwe.
- Isa sopupuriro pane bhokiti yakagadzirwa nemapuranga. Dururira mafuta omuorivhi uye usasa munyu pamusoro pehushikidzi uye uchinge uchinge wakashongedza kuti uende. Paridza asparagus mune rimwechete kana pakatakura pepa rekabiki uye gadzirai kwemaminetsi gumi nemashanu kusvika pamakumi maviri, muchizvifambisa kamwe chete kusvika pavanenge vanyoro.
- Kunyange zvazvo katsvuku kacho chiri muchoto, kupisa sesame mafuta muhombodo shomanana pamusoro pemhepo inopisa. Kana imwe mafuta ichipisa, kuwedzera mugarisi uye kubika kweminiti imwe chete. Ngwarira kuti usapisa goriki kana kuti ichasiya kuravira kunorwadza. Wedzera mune breadcrumbs, mbeu yeesame, pepper, uye munyu. Ivhara kwemaminitsi mashanu kusvikira musanganiswa unenge usina kusvibiswa uye crispy. Bvisa usanganiswa kubva pamoto uye uise pamagetsi.
- Bvisa tsvina yepamusoro kubva kuvuni uye kumusoro nechingwa chekudya.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iyi katsvuku yakasvibiswa neAsia inonaka isina kuvhiringidza. Kuwedzera mumishonga yakachena kana yakaomeswa yakadai se thyme kana oregano yaizopa katsvuku katsvuku gwaro rakanyatsojeka, sezvingadai zvichinyanyisa uye zvinopisa kaimu. Kana iwe uchinge wawedzera mumishonga, shandisa mafuta eesame namafuta omuorivhi.
Kuti uwane gwaro rezasi, iwe unogona kutora chinenge hafu yezvokudya zvechikafu nemichero yakawanda yeesame kana mbeu yehemp kuwedzera chikafu chekudya, kunyange ichi ichiita kuti ndiro iwedzere mumakori uye mafuta ane utano. Iwe unogonawo kubvisa zvachose zvingwa zvekudya.
Kune avo vanotevera kudya kweguten, shandisa gluten-free breadcrumbs, Panko kana chekutanga. Inzwa wakasununguka kuwedzera chemesheni cheParmesan kumusanganiswa we breadcrumb, mushure mokupisa kunodzimwa.
Kana usina mukaka usina mbiriso, unogona kushandisa mbiriso yezvokudya pane cheese. Wedzera punikuni yemateve akachekwa kwemafuta uye ane utano hwakanaka.
Kubika uye Kushumira Mazano
Iwe unogona pan-fry asperagus kana grill it. Kufungidzira kunopa shanho yakanaka ye smokey pasina kukanganisa mavara.
Kuita kuti zvive nyore iwe pachako, svetesa aspagashi nemafuta emuorivhi uye munyu pane yakagadzirwa bheji peji kuitira nyore nyore kuchenesa-up. Zviponese iwe ndiro mumvura yakadzika nekukanda mishonga ye mkatecrumb yezvisungo zviri muchokudya.
Kuti nyore nyore kudonha sopupuriro, endai chidimbu chimwe chete uye mushure mokunge wanyura kusvikira wapera. Izvi zvichaita kuti kuparadzaniswa kwechisikigo kubva kumatambudziko, kupera kwehuni uye chikamu chechidimbu cheaspari.
Pair mapeji ane chero ipi zvayo inoshandisa maproteni kana hove. Kunyoresa, huku yakakangwa, turkey, kana hove yaizova inonaka kwazvo. Iwe unogonawo kunakidzwa nekushushikana nemazai akabikwa chero maitiro. Zvipfeko zvaizova zvakanaka mukutsva-fry, zvakasanganiswa nemimwe miriwo, yakasimba mapuroteni, uye risi tsvuku. Kana, rerasira yakasara yakagadzirwa seaspagi mu saladhi.