Nutrition Highlights (pakushanda)
Calories - 95
Fati - 7g
Carbs - 3g
Protein - 5g
Nguva Yese 25 min
Gadzirira 10 min , Cook 15 min
Kushumira 4
Vanhu vane hutachiona vanofarira kudana sipinashi nemamwe magirasi ane mashizha "simba rekudya" nekuda kwezvakasiyana-siyana zvezvibereko zvavanopa-vitamini A, C, K, magnesium , uye folate , kungoti vashomanana. Kuwana zvokudya zvakadai kunokurudzirwa mune zvekudya zvakawanda, kunyanya mwoyo-utano. Vanokubatsira kuwana izvo muviri wako unoda kuita zvakanaka. Magnesium, somuenzaniso, inokosha kuti munhu ave nemwoyo wose uye anogona kubatsira kuderedza kuwedzera kweropa, asi B mavitamini akaita sendima inobatsira pakuongorora mafungiro ehutano hwemwoyo.
Dambudziko revakawanda rinoramba richifadzwa nezvikafu izvi pasina kuora. Paunenge wapera sipinashi uye sipinashi saladi, edza kuisa sipinashi mumunofadza , zvipfeko zvekugadzira se mini quiches , mabhodhoro akanaka , uye zvinoshamisa zvinokonzera skillet zvakabika seyi.
Zvimwe
- 1 tablespoon mafuta omuorivhi
- 1 ekiiii, yakagurwa
- 3 mazai makuru, akaputika
- 1/4 teaspoon turmeric
- 1/2 teaspoon munyu
- 2-3 inokuya mutsvuku mutsvuku
- 2 makapu mwana wesipinashi mashizha
- 1/2 cup cilantro, chopped
- 1/2 mukombe dill, yakagurwa
Kugadzirira
- Pisai mafuta omuorivhi mudiki peillet pamusoro pepakati moto.
- Wedzerai onion uye gadzira kusvikira zvishoma mutoramizedze, 4 kusvika kumaminitsi matanhatu. Kurudzira dzimwe nguva kudzivisa kupisa.
- Kunyange zvazvo anyezi ari kubika, tsvina pamwe chete mazai, turu, munyu, uye peputi muhari uye uise pamagetsi.
- Apo anyanisi akagadzirira, wedzera mune sipinashi, cilantro, uye dill. Sungai zvakanaka neeiii uye regai mubike kusvikira wilted.
- Dururirai musanganiswa wei pamwe chete pamusoro pemasanganise epinashi uye muvhare skillet zvakasimba nechifukidziro. Rega kubika kune mamwe maminitsi matanhatu kusvika ku7, kana kusvikira mazai achimuka uye akasimba.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Zvose masikati mashizha mashizha ndiwo masimba ane simba. Iwe unogona nyore nyore kushandisa kare yakagadzirwa kare kana Swiss chard panzvimbo ye spinashi pano.
Kubika uye Kushumira Mazano
Shandisa rutivi rwemukirayi uyu pamwe chete nekoko yakakangwa kana salmoni kuti uwane kudya kwakakwana. Pamusoro nechingwa chinopisa chinotapira chinokonzerwa nekatsva.
Mikana iwe unenge uine mazai eeii nemaoko mazuva akawanda. Kuti uwane hutano hwakanaka-kuenda shure kwezuva refu, chengetedza sipinashi yakaoma yakaiswa pamwe chete. Ita dill uye cilantro uye ubike izvi, wakashanda nechikamu chechingwa chose chegorosi, panzvimbo yekuraira.