Nutrition Highlights (pakushanda)
Calories - 362
Fati - 9g
Carbs - 50g
Maprotheni - 22g
Nguva Yese 135 min
Prep 15 min , Cook 120 min
Kushumira 6
Mbeu yakachena uye mupunga-vanongopisa mweya. Vana vanofara zvikuru pavanoona kuti ndiro iyi ndeyekudya kwemanheru. Zvokudya zvine utano hwakanaka izvo vana vako vanovada uye vanokumbira kamukira ndeye nguva inoshamisa yemubereki. Uye ivo zvechokwadi vari nyore kuita, iwe unongoda chinguva chiduku uye chinonono chekushivirira kuti ave nyoro uye inonaka.
Nhairi inowanzoita mapuroteni uye yakanaka inobva fiber, uye kunyange zvazvo isingadhuri, kuburikidza nokubika, iwe unovachinja kuti uve chikafu chinoshamisa kumhuri yako.
Vatange mangwanani mangwanani evhiki uye uvarega vabike sezvaunofamba nezvezuva rako. Tinoona zvichibatsira kubika mupunga muvaraidza patinenge tichicheka uye tichisunungura miriwo, sezvo isu takamira padhefu chero zvakadaro. Nenzira iyi, isu tinogona kutarisa mvura yebizi yemota asi tashanda tichishanda pachitofu, pane kuti tifunge gare gare apo mbesa dziri pairikudzora.
Imwe nguva muponesi ndeyokuchera miriwo yako zuva rekutanga usati wapedza kubika nyemba. Shumirai maharage enyu neshadhi uye mimwe michero mutsva, uye muchava nezvokudya zvinonakidza izvo chokwadi chiri kufadza mhuri. Uye sezvo mbesa dzakabikwa dzakasungwa zvakanaka, unogona kuisa zvikamu zvekushandisa pane imwe nguva inotevera.
Usiku huno husati wapedza kubika mbeu dzako dzakaomeswa, iwe unoda kutsvaga, kusuka, uye kudzikisa. Rongedza mhando dzenyuchi dzakasvibiswa dzematombo kana mamwe madota, zvino simesai mahesheni mumvura inotonhorera kubvisa tsvina ipi zvayo. Isai maharisheni mumudziyo mukuru zvakakwana kuti ubate mbesa kana vachinge vawedzera kaviri, uye wedzera mvura yakawanda inotonhorera kuti ifukidze nyeredzi nemasendimita maviri. Bvumira mbesa kuti dzipinde usiku humwe usati hwabika kuti uwane hydrating.
Zvimwe
- 1 pound yakakura kumaodzanyemba (yakaomeswa, yakarongwa uye yakanyoroveswa usiku humwe)
- 4 cups chicken stock
- Mvura (kufukidza nyemba)
- 2 tablespoons mafuta omuorivhi
- 1 cup yellow onion (chopped)
- ½ mukombe celery (yakagurwa)
- ½ cup cup bell pepper (yakagurwa)
- 6 zvimedu Bhakoni (yakagurwa muzvipuka zvakakuvara)
- 1 supuni 1 garlic (minced)
- 2 bay leaves
- 1 ½ teaspoon thyme (yakaomeswa, kana kuti 3 sprigs thyme)
- Munyu uye pepper kuti toravira
- Zvinoda kuwedzera-ins, zvakadai sepepen cayenne, munyu wakagadzirwa, uye inopisa muto
Kugadzirira
- Muhomwe huru, wedzerai maharage, 4 makapu emuti mutsva uye mvura yakakwana kuti ufukidze nyemba. Uyai kumota.
- Mucheka, kupisa mafuta uye kuwedzera anyezi, celery, bell pepper, uye bacon yechiCanada. Sauté kusvikira miriwo iri nyore. Wedzera garlic, bay mashizha, uye thyme uye songa kweimwe maminetsi maviri.
- Wedzera zviri mukati mechikwata kune phari yehairi, uye gadzirai kusvikira mbesa iri nyoro (inenge maawa maviri). Taurai dzimwe nguva muchibika, uye wedzera mvura kana mukaka wehuku kana zvichidiwa panguva yekubika.
- Wedzera munyu uye peputa kuti toravira uye ushumire pamusoro pemupunga, kunyange tisingambodi kuwedzera munyu. Vana vanoifarira sezvazviri, uye vakuru vanodarika pepper ya cayenne, munyu wakagadzirwa, uye mhepo inopisa kuti inopisa kupisa kusvika paanoda.