Nutrition Highlights (pakushanda)
Maoriro - 284
Fati - 15g
Carbs - 25g
Maprotheni - 16g
Nguva Yese 60 min
Prep 30 min , Cook 30 min
Kushumira 2
Zvikwangwani zvinoratidzika uye zvinokurumidza kupisa mapuroteni anokwanisa kubatsira kudya kwemanheru pamagetsi evhiki, sezvo vachibika mumaminiti maviri chete nechepamativi. Nhungamiro yezvekudya muUnited States inokurudzira vanhu vakuru kuti vadye maawa masere ehove dzakasiyana-siyana uye vekudya kwegungwa vhiki imwe neimwe . Vanhu vanotevera kudya kweMediterranean kunosanganisira zvokudya zvegungwa zvinowanzova pangozi yepamusoro yekuneta uye mamwe marudzi ekenza.
Kuti ugadzire iri kamukira, unogona kushandisa kana usina musimboti kana kuti cast cast iron skillet. Garlicky gorosi uye bhinzi zvakasvibirira zvinogadzira chikamu chezhizha rezhizha, asi usakanganwa mishonga yakachena, iyo inowedzera mamwe antioxidants uye matani ekunaka uye kutsva.
Zvimwe
- ½ pound peji scallops (anenge 10 scallops zvachose)
- 2 tablespoons maolivhi, akaparadzaniswa
- ½ pound bhinzi (mbeu dzinenge 20 dzinotapira, dzakagadzirirwa)
- 2 miviri yakasvibirira chibage, ichivharidzirwa uye inobvisa cob
- 2 guru garlic cloves, minced
- ¼ mukombe yakachena parsley, yakabikwa
- munyu uye pepper kuti tate
Kugadzirira
1. Bvisai mushure mutsvuku kubva pamakumbo. Pat yakaoma.
2. Sungunusa mupuni wehupuni maorivhi muhombe yakakura (kwete-tambo kana kutura-simbi mbiri inoshanda) pamusoro pepakati huru yekupisa. Wedzerai scallops ku skillet mune imwechete yega uye kubika, kuputika kamwe chete, kusvikira dhute doridhe uye kutenderera mukati, maminitsi maviri nechepamativi. Nyaya nomunyu uye pepper. Ita pahwendefa ugoisa parutivi apo iwe unogadzira miriwo.
3. Edza imwe mupuni maorivhi omuorivhi mu skillet pamusoro pepakati yakanyanya kupisa. Wedzerai mahesheni ehodhi uye kuputika kwemvura, pfukidza skillet uye gadzirai 3 kusvika ku5 maminitsi. Bvisa chivharo uye uwedzere chibage uye garlic uye shandisa imwe maminitsi maviri. Nyaya nomunyu uye pepper.
4. Fukisa miriwo pamusoro pe scallops uye parsley uye mushumire.
Zvinoshandiswa Kusiyanasiyana uye Mazano
Gadzirai miriwo uye shandisa chimedu chakavezwa, cilantro, kana basil. Mishonga yose yakaderera mumakirori asi inotakura chironga chakakomba. Kunyanya, kunakisa zvokudya nemishonga inokubvumira kuderedza munyu pasina kupa chibayiro.
Kubika uye Kushumira Mazano
Kutenga "yakaoma scallops," iyo isina kujowa ne brine. Mamwe mabhuku anotengesa mazai echando epallops akawanda. Uzvichengetedze mufriji uye uchinge uchinge uchinge uchinge wawana scallops iwe unoda mufiriji usiku huno usati hwabika. Chengeta firipipi kamwe chete panguva yekubika kuti vawane tsvakurudzo yakanaka kumativi ose.