Nutrition Highlights (pakushanda)
Calories - 193
Fati - 15g
Carbs - 8g
Protein - 8g
Nguva Yese 15 min
Prep 15 min , Cook 0 min
Kushumira 3
Kunyange zvazvo zvikamu zvishomanana chete, izvi zvinongonaka sipinachi saladi ndeyechokwadi kugutsikana. Iyo yakashambidzika yakagadzirwa-mbatya yakanaka inonaka yakanaka uye inotapira, kubatanidza vhiniga neke shoga shoma. Kupfeka kunogadzirwa kubva pamagumoni akakonzerwa nemafuta, ayo angaita sokuti unofadza asi ndiwo mashomanana mashomanana.
Iyi shanduro yemasikirini akadai (kana kuti wilted) sipinashire saladi inogona kuitwa nyore nyore kudya kana kuwedzera yakagadzirwa chika yakabikwa, turkey, kana kunyange hove kana tofu. Dhaka rakasarudzwa inowanzosarudzwa. Kana iwe uchida mimwe miriwo, mushwa uye tsvuku tsvuku zvinoshanda zvakanyanya.
Zvimwe
- 1 (9 kusvika ku10 ounce) pakatakura mwana sipinashi
- 4 zvimedu bhakoni (mashizha-akacheka kana zvidimbu 6 zvishoma-zvakatemwa)
- 1/4 kapu onion (minced)
- 1 clove garlic (minced)
- 2 tablespoons cider vhiniga (kana kuti yakaenzana seyakabatwa mafuta)
- 1 pinch munyu
- 2 pinches pepper
- 2 maspuniki shuga (kana kuti yakaenzana neshuva inotsiva)
Kugadzirira
- Isai sipinashi (nemimwe miriwo kana uchida) muhomwe huru. Iyo sipinashi ichaderera pasi mune imwe kupisa kupisa, asi iwe unoda nzvimbo yekushanda.
- Gadzirai bhakoni uye fry kusvikira crisp. Bvisa ne slotted spoon uye dhonza pamapepa mapepa.
- Kana iwe uchida sara rinopfeka zvishoma, siya anenge 2 maspuniki ebhekoni mafuta mupani. Kana iwe uchida zvimwe kupfeka, siya mafuta akawanda wozoenzanisa newaini yakanyanya uye sweetener gare gare.
- Ikaii anyezi mumafuta kwemaminetsi maviri kusvika ku3, uye wobva wawedzera garlic, kubika kwemaminitsi 15 kusvika ku30 kana kusvika iyo inotanga kuva inonhuhwirira. Ngwarira kuti usasvibisa garlic kana kuti ichatora.
- Wedzera vhiniga, uye chengetedza bhutundu muvara. (Vhiniga ichaita seyakanaka, asi inokurumidza kupisa nekupisa uye kutapira.) Wedzera munyu, pepper, uye sweetener. Shingairira kuparara, uye kudururira kupfeka pamusoro pepinashi.
- Bvisa sipinashi (tongs inoshanda zvakanaka) kusvikira yavharwa. Tumira kune mumwe munhu mahwendefa kana ndiro uye kumusoro nebhekoni yakabikwa. Wedzera mamwe mapepa kana uchida.
Zvinyorwa zvinoshandiswa uye kuwedzera
Icho hachisi chakanakidza chaizvo mumutsara uyu, asi kana ukasarudza iwe unogona kushandisa shanduko inosvitsa, ivai nechokwadi chokuti ingoshandisa chikamu chakaenzana. Stevia, somuenzaniso, yakawanda, inotapira kupfuura shuga saka naizvozvo iwe unongoda zvishoma. 1 mukombe we shuga inofanana ne 1 teaspoon ye stevia, kuitira 2 mashupuni maviri e shuga, iwe ungangodaro unoda kaduku kaduku ka stevia.
Kuti uite saradi iyi ive imwe yakanyanya kudya, unogona kuwedzera mimwe mimwe miriwo pamwe neprotini. Sliced mushroom-yakadai se crimini kana shiitake-pamwe nemapuropiti akachekwa, artichoke mwoyo, uye chicken yakakangwa ingagadzira chikafu chinonaka chinonaka chakakodzera kushandira kune chero mushanyi.