Nutrition Highlights (pakushanda)
Calories - 155
Fati - 13g
Carbs - 7g
Protein - 6g
Nguva Yese 10 min
Gadzirira 10 min , Cook 0 min
Kushumira 8 (1/2 kapu imwe neimwe)
Pamasangano ose, iwe uchagara uchiwana boka revanhu richifambidzana nefurafura yezvokudya, zvisina kufanira muchingwa chekudya. Tora vashanyi vako neyakanaka iyi uye inonaka kune yakagadzirwa nemafuta emuorivhi, munyu, uye edamame kusanganiswa. Iyo yakaderera-carb uye yakazara nemaprotein. Kunyanya zvakasara, kana zviripo, ita nyore nyore kuvharidza pikicha inotakura nyoka !
Zvimwe
- 1 cup walnuts , toasted
- 1 cup kalamata olives , pitted
- 2 mikombe yakanyungudutswa yakachengetwa edamamu, yakasvibiswa
- 1 teaspoon yakawedzera-mhandara yemafuta emuorivhi
- 1/2 teaspoon garlic powder
- 1 tablespoon itsva rosemary mashizha
Kugadzirira
Muhomwe huru, inokanda zvigadzirwa zvose pamwechete.
Shumira pakarepo. Refrigerate chero zvasara.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iyi kamukira inzira inofadza yekuedza nemhando dzakasiyana dzemiti yemiorivhi, iyo yose ine yavo yakasiyana nayo inonaka. Darikai mumasango uye mararamiro pamiti yemiorivhi yakakwirira, sezvo miorivhi ndiyo yakanyanya kunakira mumutsara uyu. Iwe unogona kushandisa kusanganiswa kwemaorivhi akasiyana-siyana kuti uite kuti ifare.
Edzai miorivhi yeAustelvetrano, ine ruvara runyoro, runotapira uye rwekunyeredza, maorivhi ane ruvara uye anorwadza Nyon, kana maorivhi akafuma uye ane mafuta anonzi Nicoise.
Chirongwa kune avo vanorwisana nekudya mupfungwa: shandisa maorivhi achiri nehunza. Izvi zvinokumanikidza kuti udzike pasi uye unakidzwe nemafuta, kuti urege kuvhara gomba! Ramba uri mupfungwa, kana uri kushanda izvi pamutambo, unogona kubudisa ndiro duku yevaeni kuti udzire matanda avo.
Sezvo iwe unogona kushandisa marudzi akasiyana-siyana emiti yemiorivhi mune ino kamukira, unogonawo kushandisa marudzi akasiyana emiti. Iniwo ndinonakidzwa neizvi nemafuta anonhuwa, pistachios, kana maarmond , ose ayo anoshandisa zvinonakidza neMediterranean zvakanakisa zvemukoko uyu. Kana iwe kana mumwe wevako vakakokwa unokanganiswa nemiti yemiti, edza izvi nembeu yepukeni, mbeu dzezuva, kana kuti kunyange chikafu chinokanganisa chikafu, iwe unogona kuzvigadzirira kana kutenga pane zvinyorwa zvezvokudya zvepamusoro.
Ita ichi chikafu chikava chinonaka zvikuru nekuwedzera kusvibiswa kana kuti kunokisa marara emunyu, iyo inowedzera hutano uye inounza kunyanya kunakidza.
Kubika uye Kushumira Mazano
Iva nechokwadi chekugunzva mawunuts ako usati waita chikafu ichi. Inowedzera kuvhenekera kwavo uye inowedzera kuwedzera. Kukurumidza kudya mbhuti, ndinowanzoisa zvangu mukabiki kadiki kaduku muchokugadzira kusvikira mbeu yavo inotanga kuzadza kicheni, kazhinji inenge maminitsi manomwe.
Kana uri kugadzira bheji yakakura, iwe unogona kusvina marimu ako muchoto.
Vaparadzanise patafura yekabiki uye chechipiro pamadhigirii 400 kwemaminitsi gumi. Iwe unogonawo kugadzira mbiriso mucheka skillet pamusoro pepakati pekupisa, kutumirwa kakawanda kudzivirira kupisa.
Chero chero nzira yaunoshandisa, iva nechokwadi chekutarisa nutswe yako nguva dzose sechinhu chisingazoparadze kamukira uyu kupfuura kunhuva kunorwa kwemuti wakanyanyisa.
Iyi kamukira inoshandisa chete punikioni yeRomary, saka iwe une chokwadi kuti une zvimwe zvasara. Wedzera kune marinade yehuku kana nyama yenguruve, pamwe chete nemuto wemononi, garlic, uchi, uye masardard. Kana kurisasa pamusoro peholiflower yakakangwa uye mbatata. Iyo mishonga yakanaka kwazvo, saka kusara rosemary zvakare kunodzika zvakanaka mufiriji.