Nutrition Highlights (pakushanda)
Maoriro - 390
Fati - 12g
Carbs - 43g
Maprotheni - 24g
Nguva Yese 40 min
Prep 15 min , Cook 25 min
Kushumira 2
Sardines inowana mukurumbira wakaipa, asi iyo inonaka, mapurotini-ane pfuma ye omega-3 mafuta , ane anti-inflammatory benefits. Kuisa sardine nemafuta e salty kalamata uye sauteed anyanisi inowedzera kunhuhwirira uye kunamatira kunakidza kunoita kuti igadzire kudya kunogutsa.
Panzvimbo pehupfu hwakatsvuka, iyi pizza inoshandisa socca. Socca inoputika chickpeas (inonzi chickpea furawa) uye izere nemaprotein, fiber , uye antioxidants kuchengetedza shuga yeropa yakasimba uye kurwisa kushandiswa kwemasero.
Zvimwe
- 1 mukombe chickpea upfu
- 1 cup cup
- 1/8 teaspoon munyu
- 1 pinch tsvuku tsvuku
- 2 maspuniji maorivhi
- 1/2 mukombe yakanyorovewa yakatsvukuruka onion
- 1, 4.4 ounce tine maorivhi akazara-akazara, asina ruzivo, asina ganda sardines, akadonherwa uye akaparadzana
- 1/4 mukombe kalamata olives, inenge yakasarudzwa
- 1/4 mukombe mashizha mapasvi parsley
Kugadzirira
1. Gadzirai pamwe hupfu hwechickpea, mvura, munyu, pepper, uye 1 teaspoon yemafuta emuorivhi uye regaii kugara kwemaminitsi makumi matatu kusvika paawa.
2. Gadzira bhaira rinopisa kumusoro uye uise 10-inch cast iron skillet (kana imwe yevhisi yakachengetedzwa skillet) 4 kusvika ku 6 masendimita kubva pamugwagwa. Rega kupisa pasi pejira kusvikira uchitonhora yose, maminitsi mashanu.
3. Bvisa moto unopisa kubva ku-broiler uye udururire mu chickpea batter.
Dzokera kune broiler uye broil kusvikira socca ichatanga kuonda, anenge maminitsi matatu.
4. Muchiri chepakati pekupisa, sungai anyanisi muasipuni yakasara yemafuta emuorivhi neminwe yemunyu uye pepper, kusvikira ndarama uye nyoro, inenge maminitsi matanhatu.
5. Bvisa socca kubva pa skillet uye kumusoro nekaiteed onion, sardines, maorivhi, uye parsley.
6. Chikamu chekuti socca mu 4 kunyange zvidimbu zvekushandira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe usina nguva yekuita socca, shandisa imwe pita pita kana tortilla panzvimbo. Shandura maorivhi emuorivhi kana makemera emayiriata maorivhi, uye kana iwe usati uri fan of sardines shandisa tanini yakakaniwa kana salmon panzvimbo.
Nokusarudzwa kwezvirimwa, shandisa tempeh yakagadzika kana kuti yakatsvaira mazai panzvimbo ye sardines.
Kubika uye Kushumira Mazano
Kubvumira chickpea kutter seti inobvumira hupfu hwechickpea kunyatsotevedza mvura, asi kana iwe usina nguva unogona kutsika danho iroro. Iwe unogonawo kuita socca nguva isati yasvika uye zvakare kupisa zvakare muchoto kana skillet pamberi pekucheka.