Nutrition Highlights (pakushanda)
Calories - 91
Fati - 6g
Carbs - 9g
Protein - 3g
Nguva Yese 60 min
Prep 15 min , Cook 45 min
Kushumira 5 (1/2 mukombe mumwe nomumwe)
Iyi kamukira inosanganisira uropi-hutano hwakagadzirwa sendiplant, iyo iri pasi mumakoriyumu uye carbs uye yakanaka inobva fiber uye potassium . Kunyanya, pistachios, iyo inopa vitamin E , yakazara nemafuta asina simba akachengetwa, mapuroteni, uye carotenoids lutein uye zeaxanthin, izvo zvakakosha muhutano hwemagetsi.
Mamwe maorivhi emuorivhi akawedzerwa anowedzera mukusanganiswa kwepfungwa nemazana emagetsi anonyanya kupikisa uye anopesana-kupisa, pamwe nemafuta ane utano . Ramba uchifunga kuti kuwedzera mafuta mushure mekubika kunobatsira kuchengetedza hutano-hunosimudzira zvinhu, sezvo kupisa iyo yakakwirira kwazvo kunogona kuparadza michero yayo yakashata-based nutrients.
Zvimwe
- 1 yakasvibirira eggplant, yakashambidzwa uye ikatemwa muzvidimbu zviduku
- ΒΌ mukombe yakachengetwa pistachios isina kunyorova, yakatsvaga yakatswa
- 3 mahwendefa matsva rosemary, akagezwa uye akanyatsotswa diced
- 1 tablespoon inopisa paprika
- 1 tablespoon yakawedzera-mhandara mafuta omuorivhi
Kugadzirira
- Preheat oven kusvika kune madigiri 400.
- Bvisa zvose zvinoshandiswa, kunze kwemafuta emuorivhi, kupinda mundiro yevhisi-yakachengetwa ndiro. Nyatsodziyanana pamwe chete kusvikira wasanganiswa. Isa muvheni uye gadzirira maminitsi 45 kusvika 1 awa.
- Tarisa uye unomutsa maminitsi makumi maviri nemakumi maviri. Kana imwe nguva eggplant iri yakanyorova uye yakasvibiswa, bvisa kubva muvheni uye rega ugare kwemaminitsi mashanu. Dzadza mafuta uye ugodonhora zvinyoro kuti upfe.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Panzvimbo pokusvuta purogia, unogona kushandisa curry powder, sriracha, kana pepper cayenne.
Nhengo imwe neimwe yepice inopa kuvhunduka kwakasimba munzira yacho pachako, pamwe chete nesimba rinopesana nekuputika. Uyezve, iyo capsaicin-chimiro chemiti inopa sriracha uye cayenne kupisa kupisa-inogona kusimbisa metabolism zvishoma .
Iwe unogonawo kuwedzera mutsva yegaini kuti uwedzere mavitamini C , inokosha antioxidant, uyewo kuwedzerwa kunwa kwevhitamini B1 kana thiamin, iyo inoramba ichipararira uye moyo une utano. Shallots anogonawo kuwedzera kuwedzera kwekunakidza, pamwe chete iyo nyanzvi yepamusoro yezvokudya. Izvozvo zviduku, purplish eikisi zvine quercetin , kemiti inogona kudzivirira chirwere chemwoyo, chirwere chechirwere cheshuga, uye mamwe kanzira.
Kubika uye Kushumira Mazano
Shingaiya ushamwari nemudhipuru wega yogurt kuti ucheze kupisa zvishoma. Shumira pamwe chete nesaroni yakakangwa kana kuti chifu chekuku, pamwe nemashizha akavhenganiswa nemafuta.
Iwe unogona kuvhara nekuchengetedza mbeu yakasara iri mufiriji usiku hwose. Izvo zvinonaka zvinokonzera pamwe zvakanaka kana firiji.
Zvose zvaunofanirwa kuita ndezvekudzorera mu microwave kwemasekondi makumi matatu kana muvheni kwemaminitsi 10 pa 350 degrees kuti unakidzwe newaini zvakare.