Nutrition Highlights (pakushanda)
Maoriro - 470
Fati - 28g
Carbs - 44g
Protein - 11g
Nguva Yese 75 min
Prep 15 min , Cook 60 min
Kushumira 6 (1 1/4 makapu mumwe nomumwe)
Mapomegranati ane antioxidant uye anti-atherosclerotic 'moyo ane hutano' yemafuta nekuda kwekuvapo kwema polyphenols akawanda kusanganisira tanins, flavonols, anthocyanins, uye ellagic acid. Ruby tsvuku tsvuku inozivikanwa mune zvokudya zvakawanda zveMediterranean-style uye inowanikwa mumapereseti nemishonga yakafanana nehuku, yoghuti, kana kuti kubereka.
Iyi kamukira inosanganisira mbeu inotapira uye yakasvibirira yemapomegranate, inozivikanwa seyeariyo, ine feta yakasviba uye yakasviba feta chese, yakasvibirira parsley, yakagadzirwa nemarnuts , uye protein-uye-fiber yakawanda farro. Kupfeka kunogadzirwa nemafuta emuorivhi, kuomeswa garlic, uye pomegranate molasses. Pomegranate molasses yakasviba, sirasi-sezvipangidzo zvakagadzirwa kubva pakaderera pomegranate juice. Inobatsira kusimbisa chikafu chekudya kunze kwekudikanwa kwemamwe masa kana shuga.
Zvimwe
- 3 makapu akabikwa farro, akadzivirirwa kusvika kutonhorera
- 1 duku garlic clove, yakamanikidzwa kana yakapwanyika uye yakasarudzwa mukapu
- Supuni 1 pomegranate molasses
- 1/2 mukombe wemafuta
- 1/2 mukombe yakasungwa walnuts
- 1 cup chopped fresh parsley
- 1 cup pomegranate ariyo
- 3 ounces feta cheese, yakagumburwa
Kugadzirira
- Isa nzvimbo yakabikwa yakabikwa muhombodo huru uye uise parutivi.
- Svetai pamwe chete garlic yakasimudzirwa, marome, maridhe mumafuta maduku, uidururire pamusoro pemvura, uye fungidza kusvikira iyo yakazara yakafanana.
- Kushisa mbiriso yakasarudzwa pane yakaoma skillet pamusoro pepakati yehuni kusvika kunhuhwirira uye ichangotanga kuvhuvhuta, inenge maminitsi mana kusvika ku6. Rega kupora pahote.
- Wedzerai walnuts yakatsvaira, parsley yakabikwa, pomegranate ariri, uye feta cheese kusvika mujovhesi ye-farro uye inokanda kusvikira yakabatanidzwa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe uri kutarisa kuti udzikise mafuta ane zvigadziro muhupfeko, shandisa hafu yemafuta emaorivhi. Iwe unenge uchiri kufara kune imwe yemuromo wemafuta emaorivhi, uye walnuts zvakare inopa hupenyu hwehutano hwakanaka.
Nokuda kwekusiyana kwekunatsa, shandura hafu yeparsley yekapu yakagadzirwa yakachena. Kuita saridu-isina, shandisa makapu matatu akabikwa quinoa, ayo akazarawo nefiber uye mapuroteni, panzvimbo yefranro. Kunyanya, quinoa inongotora maminitsi gumi nemashanu kuti ubike.
Kubika uye Kushumira Mazano
Pfekai farro yako mberi kwenguva kuitira kuti iwe unogona kungokanda saladhi yako pamwe chete mumaminitsi gumi nemashanu. Zvichienderana nemhando ye farro iwe unotenga, zvinogona kutora chero kubva pamaminitsi gumi nemashanu kusvika 1 1/2 maawa kuti ubike. Mbeu yose farro inoda nguva yakawanda yekubika kana usiku husiku; semi-pearled farro ine chikamu chebhanhire yakabviswa asi ichiri neine fiber; pearled farro haina bhutoni zvachose uye inotora nguva shoma yekubika.
Iva nechokwadi chekuverenga yako pasepa mirayiridzo usati wabika. Kazhinji, farro inoputika mu 1: 3 chiyero che farro ichienda kune mvura, asi iwe unogona kugara wakachengeteka nekuwedzera mamwe mvura muhari nekudzura zvakanyanya pakuguma kwekubika.
Kuti ubudise mbeu kubva pamamba, bvisa mazano uye pamusoro nepasi uye uise bhenje, urove pomegranate kumativi ose ekunze.
Ngwarira kuzarura pomegranate kuzarura mbeu yemukati, kubvisa kubva pamabhanhire, uye kubvisa chero pith. Isai mbeu mumudziyo.