Nutrition Highlights (pakushanda)
Maoriro - 89
Fati - 7g
Carbs - 5g
Maprotheni - 2g
Nguva Yese 35 min
Gadzirira 10 min , Cook 25 min
Kushumira 4 (1/2 kapu imwe neimwe)
Iyi imwe pani yechipinhi ndiro inotora hutano pazvakawanda zvakabikwa bhinzi bhinzi casserole. Iiri mbeu yebhinzi yakawanda inopa kushanda kwemiriwo. Maererano neHINDU hwekudya zvekudya, izvo zvichabatsira kudzivirira pakusagadzikana kwepfungwa uye kubatsira ubongo hwako hushanda kusvika kumakore 1½ mudiki!
Kushungurudza muamamondi akapfava kunowedzera mumafuta akaenzana , vitamin E, uye calcium. Izvi zvinobatsira kuderedza hutano hwehupombwe nekuputika. Zvinowedzerawo huropi hwako uye muviri wako ne fiber, folate , uye flavonoids. Izvi zvinoshandura pakuita kuti kuderedzwa kwekunonoka kwekunzwisisa uye kuwedzera kwenguva refu munguva refu.
Iyo goriki uye anyanisi mundiro ino zvakare inochengetedza uropi kubva pakuziva kwekuziva-shure kwezvose, chii chakanaka kuti mwoyo wako uwane hutano hwehutano hwako, zvakare.
Zvimwe
- 1 t aplespoon sesame mafuta
- 1 garlic clove, minced
- ¼ makungu machena eonic, minced
- 2 makapu bhinzi bhinzi, yakashambidzwa uye yakagadzirirwa
- ½ mutsva unomesa juisi
- ¼ mukombe yakasvibirira, mashizha emashizha
- Chine chinyorwa chesherher
Kugadzirira
- Muchidimbu chesa pan pamusoro pepakati-pasi moto, kuwedzera mafuta uye garlic. Sungai kweminiti. Wedzerai anyanisi uye shandisai imwe miniti kusvikira anyanisi echitsvaira uye zvishoma zvichisvibiswa kumativi ose.
- Toss mumabhandi emagetsi. Sakanidza, kufukidza, uye kurega kubika kwemaminetsi mashomanana. Kurudzira dzimwe nguva uye kubvumira kubika uye kupisa pasi pevhavha kweminye maminetsi mashomanana.
- Wedzera jisi remuti, maarmond, uye munyu uye sanganai muchibika. Sirai kusvikira mbesa dzemavara dzitanga kunyorera. Bvisa kubva pakupisa. Tora uye mugove pakushumira ndiro kana mahwendefa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Shandisai chipishi ichi ne jalapenos, sriracha, kana kuwedzera kusvuta kunhuwa neprika inoputa. Kana iwe uchida kudya kwako kwakanaka, kuwedzera kusvika kwekota mukombe wemukaka wose.
Shandisa imwe bhenu mhowa mushwa kana mwana bellas pamwe nemabhandi bvudzi rekushanda kwezvigunha.
Shandisa zviduku zvakasiyana-siyana, zvakasiyana-siyana zvebhinzi zvakasvibirira zvinonzi mahagiot verts kuitira imwe hurukuro yehurukuro. Izvo zvishoma uye zvinotora nguva shoma yekubika.
Kubika uye Kushumira Mazano
Iva nechokwadi chekubika zvipembenene zvakasvibirira kusvikira zvinyorova, asi kwete zvakanyanya kunyorova kana mushy. Usati washanda, svetera zvakanaka kuti uone kuti imwe neimwe kushumira inosanganisira mamwe garlic, anyezi, uye almond musanganiswa.
Kana iwe uchida kubika muchoto, ingoisa zvigadzirwa zvose muhovheni-yakachengeteka uye uise muvhenji ye 400 degree kwemaminitsi makumi mana. Sakanidza maminetsi gumi nemaminitsi gumi nemashanu. Shumira pakarepo nechingwa chakabikwa kana kubikwa kana hove, hove, kana tofu kune rumwe rutivi.