Nutrition Highlights (pakushanda)
Calories - 182
Fati - 12g
Carbs - 10g
Protein - 10g
Nguva Yese 40 min
Gadzirira 10 min , Cook 30 min
Kushumira 4
Rima rakasvibirira rinosvibisa, sezvandinoda kuvaidza, kutonga umambo hwemiriwo. Yakapetwa ne antioxidants , mavitamini, uye maminera, kare uye mapirasi ndezvimwe zvemiti yakawanda kwazvo yemiti yakawanda iwe unogona kudya. Vafarire ivo kwekudya chamangwanani neyezviyo nyore nyore mazai akabikwa nemasvini.
Zvimwe
- 2 tablespoons yakawedzera-mhandara mafuta omuorivhi
- 4 makapu collard magidhi, mashokwe anogadziriswa akagadzirirwa uye akadzikidzwa kuva mutsvuku
- 4 makapu kare, mashizha akadzikisa akachekwa uye akaputirwa kuva ribhoni
- 2 garlic cloves, peeled uye minced
- ¼ teaspoon tsvuku tsvuku tsvuku
- ¼ teaspoon munyu
- 2 mashuunikiti apple cider vhiniga
- ½ teaspoon uchi
- 4 mazai
Kugadzirira
Preheat oven kusvika 350 digiri.
Edza mafuta omuorivhi muhovhoni huru yevheni yakadzika pamhepo inotonhora. Mafuta paanenge achipisa, onai collard greens uye kale. Pheka kusvikira watanga kuedza. Wedzera garlic, tsvuku tsvuku tsvuku, uye munyu. Rambai muchibika, muchikanda pasi nembambo dzimwe nguva, kusvikira mashizha asvibiswa uye ane tsitsi, anenge gumi kusvika kumaminitsi gumi nemashanu.
Dharirai vhiniga nouchi pamusoro pemiti uye tonyora kupfeka.
Uchishandisa mbambo, ronga magidhi kuitira kuti pane zvitubu zvina. Dyaii mazai mune rimwe nerimwe. Ita muvheni uye gadzira maminitsi gumi nemashanu kusvikira mazai vatsvene vagoiswa uye yolks inowanzoshamba. Fukidza ne pepper uye ushande.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Ichi chikafu chinonyanya kukura nemiti yemichero yemiti yakasvibirira, iyo inonamatira zviri nani muchoto, asi inzwa wakasununguka kuchinja mune chero miti yemavara mashizha iwe unofarira. Ndinofunga kuti zvingava zvinonakidza kutora mhando shomanana yemiti yemwaka yakabva mumusika wevarimi uye kuvasanganisa vose pamwe chete! Ingova nechokwadi chekugadzirisa nguva yekubika, sezvinowedzera magidhi seminopinashi, chard, uye arugula kutora nguva shoma yekuda.
Kanda mune mamwe mimwe miriwo kana uchida! Iyi kamukira inonyanya kunakidza nemafuta ehowa, kana kuwedzera anyanisi uye maekisi kune mamwe marashi. Iwe unogonawo kusasa izvi nemapumburu yembudzi, feta, kana parmesan cheese usati waisa muchoto.
Kubika uye Kushumira Mazano
Kazhinji, mwoyo yakasvikika sekare neyemapurasi inotora nguva yakareba yekubika, asi kuvadzvora kuva mabhenda mashoma vanovabatsira kuwana nyoro uye vanoputika pasina nguva. Ita mashizha kunze uye ucheke hutema hwakareba nechekucheka.
Durai mashizha pamusoro pemumwe nomumwe, pfugurei, uye mucheke mutsvuku. Ipa miriwo inokurumidza kushambidza pasi pemvura kuti ubvise tsvina, asi usanetseka pamusoro pokudzima zvachose. Mvura shomanana yakanamatira kumasviki inovabatsira kubisa mukanini uye kuwana nyoro.
Kana iwe uchida majini ako runny, ramba wakavatarisa pavanenge vachibika muchoto.
Iwe unogona kutarisa mazai akakomba maminitsi gumi. Kana ukasarudza majini ako akabikwa, regai vabike kwenguva shoma kupfuura maminitsi gumi nemashanu, pedyo nemaminitsi 17 kusvika kumakumi maviri.
Kuti unakidzwe nechinhu ichi sevhiki rekudya kwemafuro, shandisa mavhiri kare uye uchengetedze firiji kusvikira wagadzirira kudya. Zvadaro tora mimwe mirimu muhombodo kana mumwe munhu kubika ndiro, kumusoro nevha rakakanganiswa uye kubika apo iwe unoramba uchigadzirira.
Ndinoda kunakidzwa nendiro iyi nechingwa chechingwa chinokonzera kuvhara runny yolk. Iwe unogonawo kushumira magidhi nemazai pamusoro pekacheka chechigunwe chegorosi rose. Iyo inonakidza uye inotapira (kana inodha!) Muhuni inopisa.