Nutrition Highlights (pakushanda)
Maoriro - 240
Fati - 18g
Carbs - 12g
Protein - 10g
Nguva Yese 25 min
Gadzirira 10 min , Cook 15 min
Kushumira 3 (4 crackers mumwe nomumwe)
Iyi gorosi Parmesan inokonzera mapepa inofadza kwazvo, inotyisa, inonwisa, uye inonaka inonaka. Nezvikamu zvishanu chete, matanho matanhatu ari nyore, uye maminitsi gumi nemashanu chete kana zvakadaro muchoto, iwe uchange uine mavhiriki aya anogadzirira pasina nguva. Iyo inonaka uye inomesa, inopararira, kana iga yoga. Edza kushumira nemuorivhi tapenade, eggplant caponata, kana hummus. Vashanyi vako pane imwe nguva yako inotevera havazombozive kuti iwe wakavapa nekuwedzera kwekudya.
Mafurose anozvirumbidza ne plethora yehutano huripo, uye zvidzidzo zvakawanda zvakaratidza kuti mbeu idzi dzinogona kudzivirira zvirwere, zvakadai sezamu, prostate, uye colon. Izvo zvave zvichiratidzwa kuti kuderedzwa kweropa uye kudzivirira zvirwere zvemoyo nemapapu. Iyo yakazara nefiber uye omega-3 fatty acids, uyewo antioxidants, zvose zvinokosha pakuchengetedza muviri wakanaka.
Zvimwe
- 1 kapu yakatsvaira kudya
- 1/3 kapu yakavhurwa Parmesan cheese
- 1 1/2 mashupuni garlic powder
- 1/2 teaspoon munyu
- 1/2 mukombe mvura
Kugadzirira
- Ikoji inopisa kusvika ku400 F. Fukidza pani yepani nematekisi esilicone kana pepa rekufukidzira mapepa.
- Sakanidza zvose zvinoshandiswa pamwe chete mubhodhoro nehawani bhitter pane yakagadzirirwa pepa pan.
- Dhavhara musanganiswa nechidimbu chechifukidzo kana pepa pepa. Kunyange kunze kwekusanganiswa kusvika 1/8 inch. (Unogona kushandisa mutongi, piniki yepiniki, kana bhodhoro rewaini. Chinhu chakakosha hachisi kurega kuti chive chakaonda kwazvo kumativi ose kana kuti chikamu chichapfuura pamberi pepakati inomira.)
- Bvisa pepa uye enda kumativi ose neminwe yako uye shandisa chikamu chakaonda mukati uye kunyange icho.
- Bika kusvikira nzvimbo yacho isisati yanyorova, inenge maminitsi gumi nemashanu kusvika ku18. Kana ikatanga kuwana zvinopfuura zviduku shoma kumativi ose, bvisa kubva muvheni. Kana iwe uchida kudonha muzvikwereti kana zvikwangwani, tora kusvika 12 kunyange zvidimbu zvisati zvazara. Kana zvisina kudaro, regai kupora zvachose-icharamba ichikwira-uye inopinda muzvidimbu zvakasiyana-siyana.
Zvimwe Zvinoshandiswa Kugadzirisa uye Mazano Okubika
Iyi recipe-inodonsa garlic uye cheese-inonyanya kukosha, uye inobvumira zvakasiyana-siyana zvekunakidza. Panzvimbo peParmesan garlic, unogona kupa mbeu yefrikisi muchero weMediterranean neyeItaly muchero, kana kuti chiMexico chinokonzera nemumini uye chipfu.
Kuita kutema kunyange nyore, kuisa kana kuisa batter usati waisa pani pepa muchoto. Uye sezvo mitsara yacho ichanyoroka kudarika kupfuura pakati, unogona kubvisa pani kubva pavheni usati wapera.
Kwete kushungurudza-nzvimbo yacho inofanira kupedzisa kubika apo pani ichiri kupisa uye vaputi vanosara kuti vadzike.