Nutrition Highlights (pakushanda)
Maoriro - 131
Fati - 6g
Carbs - 11g
Puroteni - 9g
Nguva Yese 30 min
Gadzirira 10 min , Cook 20 min
Kushumira 4
Iyi kamukira inokuita kuti unakidzwe nehove yakasviba yakabikwa mune chirwere cheshuga-ine ushamwari. Zvokudya zvakakwana zviyo zvegorosi, iyi mapeji emakodhi anogadzirwa muchoto pane nzvimbo yakadzika fryer. Ita pamusoro payo nedhilop yeimba yakagadzirirwa avocado puree, yakazara nemafuta ane utano uye fiber .
Zvimwe
- 4 6-ounce cod filets
- ¼ mukombe dombo rakagadzirwa nezviyo
- ¼ teaspoon munyu
- ¼ teaspoon mutsvuku
- 1 yepaccac avocado, yakanyungudutswa, yakarongedzwa, uye yakasarudzwa
- ½ mukombe yakagadziriswa yakatsvukuruka
- 2 tablespoons lime juice
- ¼ teaspoon munyu
Kugadzirira
- Ikoji inopisa kusvika kune madigiri 400. Shandisa hombe huru yekubheka namafuta omuorivhi.
- Paridza chimedu pane imwe hombe huru. Sakanidza munyu uye pepper. Dhaidza hove zvishoma nezvishoma mumunda. Rongai pamwe chete nekabheka peji. Tsvina musoro wehove nemafuta emuorivhi ugoisa muchoto kuti ubike maminitsi makumi maviri, kusvikira yakabikwa uye inoshamba nyore nyore neforogo.
- Mash avo vari mundiro. Sakanidzai mutsvuku yeiii, jimu raimu, uye munyu.
- Shandisa hove yakadzikwa nehombodo huru yewacado puree.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Ndinofarira kushandiswa kwematombo egorosi yehuni-frying nokuti-kushamisika-inenge iri zviyo zvakakwana ! Mbeu dzose dzezviyo dzinoramba dziine bran uye mishonga yezviyo zvakakosha, kuwedzera fiber, vitamin, uye mineral content, zvichiita kuti uve nehutano hwemagidhahydrate chisarudzo chekudya kwechirwere cheshuga. Kunyanya, chibage chinowedzera chikafu chinonaka pane kupfeka. Kana iwe usingakwanisi kuitsvaga kuresitorendi kana murima wekurimisa wemunharaunda kunyange zvakadaro, sarudza wakasununguka kutora nzvimbo yakanaka yepolenta, masa, kana yenguva dzose. Iwe unogona kushandisa kunyange maarimondi kudya kana iwe uine icho paruoko.
Kana iwe unofarira hove yakabikwa yakabikwa, wedzera teaspoon yepururika uye mashomanana mashomanana e-cayenne kusvika kusanganiswa. Imwe sarudzo yekugadzirira ndeyekuchera kwechiredo, iyo inowanzogadzirwa neeiii poda, garlic powder, thyme, oregano, paprika, uye cayenne. Inogona kunge inenge ine munyu kunyange zvakadaro, sasiya mimwe yakawanda kunze.
Kana iwe usati uri mukuru painakire yeakadhadhi , funga kuvhara purcado puree kune doro rakatengwa kana kuti yakagadzirirwa salsa. Somunhu, ndinoda michero salsas semango kana peach salsa pane hove.
Kuti uchengetedze nguva, inzwa wakasununguka kupatsanidza doro rakatengwa guacamole. Kunyange zvazvo zvitsva nguva dzose zvinonaka, zvakagadzirwa zvinoshandiswawo zvakanaka, kunyanya kana iwe usingakwanisi kuwana avocados vakasika muchitoro kana ma avocados anowanzoenda zvakaipa kwauri usati washandisa.
Kubika uye Kushumira Mazano
Kuti uone kana avocado yako yakaibva, tarisa kuve nechokwadi chokuti ine ganda rakasviba risina kumira. Inofanira kubvuma kusimbiswa asi kunyorovedza. Iwe unogonawo kutarisa ruvara pasi pe stem, iyo inofanira kuva yakasvibirira. Kana iri tsvuku yakachena kana yemavara, inoda mamwe mazuva mashomanana kuti abereke. Kana yakasviba, inopfuura.
Kuti ugovhura chikafu ichi, shumira nerutivi rwejisi rune tsvuku kana imwe zviyo zvakakwana, kufanana nefroro kana kuti quinoa , yakakandirwa nemashizha matsva. Izvi zvinonakidzawo uye zvinotapira kana zvakakangwa mbatata. Ndinonyanya kufarira mbatata yakasvibiswa nehupfu. Zvinotapira uye zvinonhuwira pamwe chete zvinonakidza.
Kuti uchengete zvinhu zviri nyore, shingai izvi nechemberi yemiriwo yakakangwa. Sezvo miriwo yakawanda yakabikwa pamadhigirii 400, unogona kuisa peji yakakangwa yakakandwa nemafuta muovheni pavhara pasi pehove yekubika.