Nutrition Highlights (pakushanda)
Maoriro - 263
Fati - 8g
Carbs - 34g
Maprotheni - 16g
Nguva Yese 75 min
Prep 15 min , Cook 60 min
Kushumira 6 (1 1/4 kapu imwe neimwe)
Mushonga haisi kungozara nemami yakanaka, asi iyo inobatsirawo mavhithamini B uye selenium , antioxidant iyo inogona kuita basa mukuderedza ngozi yezvirwere zvisingaperi. Mbeu dzine mvura yakawanda, zvichiita kuti dzive yakadekari fungi fungi. Vanosunungura mvura yavo yakawanda panguva yekubika uye inowedzera kuwedzera kune risotto dish.
Ichi chikafu chinowedzera chiuno chechifu chepuroteni uye panzvimbo yearborio mupunga, inoshandisa bhari yakarongerwa kuti inzwe, yegorosi yakakwana. Bhari iine yakakwirira ye beta-glucan, fiber yakasvibiswa nekenza kurwisa nzvimbo. Beta-glucan inogonawo kuita basa rinobatsira mu insulin kudzivisa. Iva nechokwadi chekutarisa risotto yako yebhari uye yakawanda yeparsley yakasikwa neParmesan cheese.
Zvimwe
- 1 tablespoon unsalted batare
- 10 ounces cremini mushroom, zvishoma
- 12 ounces boneless, skinless chicken mazamu, akachekwa mu 1/2-inch vipande
- 5.5 makapu pasi sodium kana muto muto
- 1 tablespoon mafuta omuorivhi
- 1 ari pakati pearidhi eiii, akachekwa
- 1 kapu pearley
- 1/4 kapu yakapwanyika-shati Italian parsley
- 1/4 kapu yakagadzirwa Parmesan cheese
- munyu uye pepper, kuti toravira
- muto wemiori mutsva, kuvira
Kugadzirira
- Shandisa mafuta muhombe yakakura pamusoro pepakati yakanyanya kupisa. Wedzerai mushroom uye shandisai maminitsi mashanu, muchikurudzira pane dzimwe nguva, kusvikira mushwa uchitendendendarira.
- Wedzerai nyama yakakodzwa ku skillet uye gadzirai imwe maminitsi mashanu, kusvikira nyama yakabikwa zvachose.
- Shandurai musanganiswa patafura uye sarudzai.
- Mukapu duku, taudzai muto kune chemota uye ovhara kupisa.
- Pisa mafuta omuorivhi muhombe huru yepamusoro pamusoro pepakati huru yehuni uye uwedzere anyezi. Sirai kwemaminitsi mashanu.
- Wedzera bhari kuyananisi uye shandisa kweminiti 1. Wedzera 2 makapu emukaka ushamwari uye uuye kumota. Deredza kupisa kunomira, kusvikira yakawanda yemukaka inobatwa, ichikurudzira kazhinji.
- Wedzera musara mutezo 1/2 mukombe pane imwe nguva, uchibvumira muto kuti uwedzere usati wanyanya kuwedzera uye uchikurudzira kusvikira bhari ranyoro, anenge maminitsi makumi mashanu.
- Munguva yekupedza maminitsi mashanu ekubika, simbisai muwaini uye musanganiswa wehuku.
- Pedzisai ndiro neparsley itsva uye grated Parmesan. Wedzera mimwe yakawanda munyu uye pepire uye kunyanya kwejisi remuori mutsva kuti unye.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Saka iwe wakatenga bhegi rebhari uye uri kufunga, "Ndinoita sei nehomwe yebhagi?" Edza bhari yakabikwa sechingwa chekudya chamangwanani, motokari yezviyo-yakagadzirwa saladi, kana kuti ishandise muhope. Iwe unogona kutengesa bhari yeItaly farro nekusiyana-siyana kwezviyo zvose (uye zvino shandisa mamwe ose kuti aite iyi yakasvibiswa farro saladi nepamambareti uye feta ).
Sezvaunowanzoita, unogona kushandura chikoko chemarudzi chero ipi zvayo yakabikwa.
Rudo mushwa? Vatsvai kune mumwe murimi wekumisika yako yekune imwe nyika uye edzai nemhando dzakasiyana dzemhuka.
Kana uchinge uwedzere ruvara rwemiriwo, fambisa mune zvishoma zve sipinashi yakagurwa mukati memaminitsi mashanu ekupedzisira okubika.
Kubika uye Kushumira Mazano
Dzorerazve zvakasara mu microwave kana pa stovetop, uwedzere kuwedzera kwechirasi kana mvura kana ikava yakareba.
Mbeu dzose dzakadai sebhari, gorosi maruva, kana farro tora nguva yekubika. Ichi ndechokuti hupamhi hwebhangi rakapoteredza gorosi rimwe nerimwe rinoita sechidziviriro, kunonoka kuderedza chiyero icho mvura inogona kupinda mukati. Bhari yakafukidzwa ine yakawanda yebazi rakabviswa, asi rinogona kutora nguva refu yekubika.
Kuti ufambise nguva yekubika, edza kuvhara bhari mumvura usiku humwe, zvino shamba, shenura uye ushandise mu mapeji. Mbeu inodonha inogonawo kuwedzera kuwanika uye kuwedzerwa kwevamwe michina.