Nutrition Highlights (pakushanda)
Calories - 352
Fati - 16g
Carbs - 20g
Maprotheni - 32g
Nguva Yese 80 min
Prep 30 min , Cook 50 min
Kushumira 6 (1 2/3 makapu nerimwe)
Iyi inofadza uye inonakidza imwe pfu yekudya, yakavaraidza uye inonakidza zvakakwana yekushandira apo inonakidza vatenzi. Icho chinodzokorora zvakanaka, saka iyo inobvumirwawo kugadzirira musi weSvondo, nekugadzirisa zvakasara zvekudzorerazve kwema-FODMAP masikati kana kudya kwevhiki.
Zvimwe
- ½ pound Swiss chard
- 1 supuni 1 pamwe chete 2 masupunikikiki gorosi-inokonzera maorivhi, akaparadzaniswa
- 6 pasina, skinless chicken mahudyu, anenge 1 ¾ pounds
- ¼ teaspoon munyu
- ¼ teaspoon mutsva wepasi pevhu
- ½ huru tsvuku tsvuku tsvuku, diced
- 1 guru karoti, yakasungirirwa uye yakatswa
- ½ mukombe yakasungwa celeriac
- ¾ mukombe wakabviswa mashizha eekisi
- 1 14.5--ununice inogona kutema tomato
- 1 tablespoon Herbes de Provence
- ¾ pound tsvuku yematehwe neganda, dhonza mu 1/2 masendimita
- 1 cup cup
- 15 kalamata olives, yakasungwa uye yakatswa
Kugadzirira
- Durai stems kubva paSwitzerland chard uye muvacheke kusvika ku-¼- kuisa parutivi, kuchengeta zvigadzirwa zvakasiyana nemashizha. Shandisai mashizha emuchinjikwa kusvika kune makerubhi emakiromita masendimita masere, uye muaputire muzvikamu zvitatu kune rumwe rutivi.
- Muchikwata chikuru, chinorema kana hovha yeDutch, kupisa 1 punipuni yemafuta pamapakati makuru ekupisa. Fukisa zvikobe zvose pamwe chete nomunyu uye pepper, uye uzvipfekedze kumativi ose maviri kusvika dhute doridhe.
- Bvisai zvidimbu zvekuku mundiro uye sarudzai. Wedzera 2 mashupuni emafuta muhari uye uwedzere tsvuku tsvuku, karoti, celeriac, mashizha eekisi, uye chard inowanikwa pombi uye yakasimudza kusvika yakadzikama, maminetsi mana kusvika ku5.
- Dzorerai huku muhari uye uwedzere tomato nemajisi, Herbes de Provence, mbatatisi, uye 1 mukombe mvura. Dhavhara uye simmer kwemaminitsi makumi maviri.
- Ita mukati mamashizha emashizha uye maorivhi, fukidza uye gadzira kusvikira mashizha ari nyore uye mbatata inogadzirwa, anenge maminitsi mashanu. Dya mumidziyo uye ushumire moto.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kwete Herbes de Provence? Inotora ½ chiyikidzi chakaomeswa, rakapwanyika rosemary, 1 teaspoon yakasungwa oregano, 1 teaspoon yakasimwa basil, uye ½ teaspoon yakaomeswa thyme.
Inotora 1 jukini shoma uye 1 iri pakati pejira yejasi yechando ye chard. Pakati peiyo inoputika urefu, ezvo ezvigure kuti zvipinde mu ½ inch chunks.
Kuita kuti chikafu ichi chisaderedze mumafuta, mahara, asina ganda mazamu ehuku anogona kushandiswa panzvimbo yezvidziko zvehuku.
Mafupa makuru ekoko anofanira kuderedzwa muzvikamu zviviri kana zvitatu zvega rega musati wanyura.
Kubika uye Kushumira Mazano
Swiss chard inogona kunge ine sandy, saka ugeze zvakanyatsonaka, zvikurukuru iyo inowanikwa.
Vakuru vanodya vanogona kunakidzwa newaini iyi inoshandiswa pamusoro pequinoa, ma-millet kana buckwheat.