Nutrition Highlights (pakushanda)
Maoriro - 165
Fati - 5g
Carbs - 12g
Maprotheni - 17g
Nguva Yese 35 min
Prep 15 min , Cook 20 min
Kushumira 4
Kubika mucheche ndiyo yekare yekubika nzira inenge ichiri nyore-ndiani asingadi kuita uye kuchenesa kudya panguva imwe chete neyakanaka uye yakanakisa mapepa emapepa?
Kubika mucheche ndiyo mafuta akareba, nyore, uye anovimbika yekubika kupi uko steam inobatsira nekubika, saka haufaniri kuwedzera mamwe mafuta. Mafuta anochera anoita kuti dhani iyi irege kushungurudzika kune avo vanonzwa kuora mwoyo. Danda mumapuroteni, mishonga, nemishonga uye kudya kwakakwana kuchave kwakagadzirwa mumaminitsi.
Zvimwe
- 2 makapu sweet potato, julienned
- 1 pound cod, yakakamurwa kuita zvidimbu zvina
- 1 teaspoon yakasimwa thyme mashizha
- 4 maspunijoni maorivhi
- 1 teaspoon kosher munyu
- 4 zvimedu zvemuori mutsva
Kugadzirira
- Preheat oven to 400F.
- Vhura 4 mahwendefa echinyorwa pepakati muhafu.
- Isai ¼ yematebhati kune rumwe rutivi rwechirairo uye kumusoro necheka kodhi.
- Fukidza chidimbu chehove ne ¼ teaspoon thyme, 1 teaspoon mafuta omuorivhi, ¼ teaspoon, munyu uye slice yemononi.
- Fira pepa recheche pamusoro pehove nemiriwo, uye peta uye gadzira mapeji kuti uite pevha yakavharwa uye yakagadzirwa.
- Tumira mapepa kune bhaka rekubika uye kubika kwemaminitsi makumi maviri.
- Bvisa kubva muchoto uye bvumira kuti uzorore kwemaminitsi mashanu asati abvarura.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Dzorera kodhi nemamwe mafuta ezvokudya zvegungwa zvakaderera zvakadai sa tilapia, shrimp, kana flounder. Izvo zvose ndizvo zvakasarudzwa zveprotini zvakasarudzwa .
Panzvimbo pezvinotapira, edza zvimedu zvidye zveimwe mishonga yakakosha-yega yakadai semakroti, butternut squash, kana zucchini. Zvose zvitatu izvi ndezvekushungurudza-zvine ushamwari.
Citrus michero yakafanana neamoni inogona kuva nechinetso chekutsamwa kwepfungwa (iyo inozivikanwa nekumhanya kwepfungwa inokonzera), asi zvishoma zvishoma mumutsara uyu zvinosanganiswa nehove nemafuta emuorivhi. Kuenzanisa pasi pasi pH zvokudya kunowedzera kuwedzera kwepH mune zvekudya kwekupedzisira ndiyo inowanzobatsira rubatsiro kune avo vane kupisa moyo. Zvimwe, unogona kushandisa chete zest yemon.
Kubika uye Kushumira Mazano
Iva nechokwadi chokuti ganda rose rakabviswa kubva kune hove; Bvunzai monger wako hove kuti akuitire izvi.
Kana wakagadzirira kushumira, shandisa kishani chekicheni kuti zvive nyore kuzarura mapepa mapepa.
Rega steam kutiza, zvino shumira pamahwendefa makuru.