Nutrition Highlights (pakushanda)
Maoriro - 143
Fati - 5g
Carbs - 22g
Protein - 4g
Nguva Yese 90 min
Prep 30 min , Cook 60 min
Kushumira 6
Collard magidhi yakaderera nekoriori asi chikafu-chikafu chekudya, asi kazhinji kacho, kunyanya muSouth style yekubika, miriwo inobikwa nebhekoni kana mamwe marashi, mafuta akakwirira. Iyi kamukira inotora kumhepo inonyaradza uye inodonhedzera pasi nekushandisa purogiramu inopisa nekukuya kwekukuisa kuti inonaka magidhi. Mipfupa yezvirimwa pamusoro payo inodzivirirwa nekushandisa mukaka wakaipa wemafuta panzvimbo yemukaka wose wemukaka wose, uye kungoshandisa imwe puniji yehotela.
Collard magadhi ndeyechikamu chinokosha chemutsara uyu wekurwisa kenza. Ivo vari chikamu chemirau inozivikanwa se cruciferous miriwo (vamwe mumhuri vanosanganisira broccoli neholiflower, maBrussels anomera, kare, bok choy, turnips uye, radishes), iyo ine boka re sulfuri rine zvinhu zvinonzi glucosinolates , izvo Ipai mimwe miriwo yavo inonhuwira yakasiyana-siyana uye inonwisa zvakanyanya.
Penguva yekugadzirira zvokudya, kutsva, uye kudya, glucosinolates inoputsika kuti iite mazana emagetsi anoshanda (indoles, nitriles, thiocyanates, uye isothiocyanates) izvo zviri kuongororwa nokuda kwezvingaita zvinogona kuitika.
Zvimwe
- 1 tablespoon mafuta omuorivhi
- 1 iri pakati pearidhi eiii, yakatswa
- 2 mashizha garlic, minced
- 1 pound collard magidhi, tsvina yakabviswa uye mashizha akachekwa muzvikanda zvema bite
- 1 teaspoon inopisa paprika
- 1 teaspoon yekuku nyuchi (kwete yakawedzerwa munyu)
- 1 ΒΌ makasipuni munyu, akaparadzaniswa
- 4 makapu mvura kana pasi yevhisi yemuviri kana mukaka wehuku
- 2/3 mukombe wechinangwa choga
- 1/3 mukombe yellow cornmeal
- 2 mashupuni tsvuku tsvuku
- 1 teaspoon baking powder
- 1 tablespoon butter, akachekwa kuita zvidimbu zviduku
- 1/2 mukombe wakaderera mukaka wemafuta
Kugadzirira
1. Inwa mafuta omuorivhi muhombodo yakakura pamusoro pepakati yakanyanya kupisa. Wedzerai onion, uye shandisai maminitsi mashanu kusvikira muchienda uye uchitanga kuonda. Wedzera garlic uye shandisa imwe miniti.
2. Wedzera makollards, paprika, huku hwekukuisa uye 1 teaspoon munyu uye shandisa maminitsi maviri. Zvishoma zviduru mumvura / muto.
3.Gadzira musanganiswa wekollard, usina kufukurwa, kwemaminitsi gumi nemashanu, zvichiita kuti pave nenguva.
4. Kana zvivhara zvinomira, gadzirai mahwendefa ezvokudya: Gadzirai pamwe upfu hwakasanganiswa, shuga, shuga yakasvibirira, mupfu hwekubika uye dash yemunyu.
5. Kusvibisa muhotela neminwe yako. Ita mumukaka uye usanganise nehuni yehuni kusvikira uchingosanganiswa. Rega hupfu hunomira kwemaminitsi mashanu.
6.Rofu yepuniki yakapoteredzwa yehupfu muzvira. Iwe unogona kudikanwa kunyorera maoko ako kuti uchengetedze hupfu hwekunamatira.
7.Scatter the dumplings pamusoro pemiti. Cook, yakafukidzwa uye isinganzwisisiki, pamusoro pemhepo inopisa kusvika iyo dumplings inodonha uye yakabikwa, anenge maminitsi makumi maviri.
8.Uye unofanirwa kunakirwa nomunyu uye pepper, sveta mumbiya uye ushande.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Collards kwete iwe unofarira? Edzai kakade uye kakanyatsocheka muBrussels mutsva kusanganiswa panzvimbo yemakollards nokuda kwekukura kwemiriwo ye cruciferous. Iyi duo ichapa Vitamin A uye Vitamin C zvakawanda.
Hauna hukuku hwekudya? Gadzira pamwe chete nekota teaspoon imwe neimwe yevhu, thyme, rosemary, uye pepper yakasvibira uye shandisa panzvimbo yekuchengetwa kwekuku kune kumwe kufarira kwakadaro uye muitiro wezvokudya.
Kubika uye Kushumira Mazano
Paira iyi collard dumpling inosanganiswa nemafuta mana akabikwa kana mahairi akabikwa kuwedzera mapuroteni.