Horta Vrasta: Abilisiwe ama-Leafy Greens Recipe

Imifino ebilisiwe, noma i- Horta vrasta (HOR-tah vrah-STAH), iyisisekelo esikhulu kunoma iyiphi indlu yaseGrisi . Kulula ukulungiselela futhi uma ugqoke ngamafutha omnqumo nelemon, uzokujabulela ngempela ukunambitheka okuhlanzekile, okuhlanzekile.

Njengesipinashi, imifino ebilisiwe yanciphisa futhi iyancipha uma iphekwe kuyingxenyana yobuningi bayo bokuqala. Ngakho-ke, kungase kubonakale sengathi kuningi kakhulu, kodwa ngenxa yezinsizakalo eziningana ezine, uzodinga cishe amakhilogremu amathathu emifino. Le recipe ibiza ukuthi i-curve endive, evame ukudideka ne-chicory (ngoba kuyi-cousin) kodwa bobabili bahle kulesi sidlo ngakho-ke ningakhathazeki uma uthenga omunye kunomunye. Uzothola i-endive edayiswe njengekhanda, uhlobo lokuma kwenhliziyo, eneziko elimhlophe elizungezwe i-lacy, amaqabunga aluhlaza okweluhlaza ekugcineni. Unomusa omuhle kakhulu.

Okuzokwenza

• 3 lbs.
• i-endive (i-curly, noma yimuphi ohlaza okwesibhakabhaka ozikhethelayo, njenge-chicory noma i-chard)
• 1 inkomishi
• uviniga (omhlophe, ngokungeza ukufaka amanzi)
• 1 tbsp. usawoti
• 2 tbsp. amafutha omnqumo (extra virgin)
• 1 lemon (
• ijusi ka)
• Usawoti ukunambitha
• Pepper ukunambitha

Indlela Yokwenza

1. Geza imifino kahle ngaphambi kokupheka uphinde uqoqe noma yikuphi iziqu ezinamafutha. Lahla noma yikuphi amaqabunga omnyama.
2. Gweba imifino endaweni yokucwilisa ehlanzekile ngamanzi amanengi nangokomende weviniga emhlophe. Noma yisiphi isanti noma okusalayo kuyowela phansi ezansi ngenkathi imifino izohamba phezulu. Susa imifino ku-colander ngaphambi kokukhipha amanzi.
3. Letha amanzi amakhulu emathunjini bese ufaka nge-isipuni kasawoti emanzini. Qaphela ngokucophelela imifino ebhodweni bese ubilisa cishe imizuzu engama-20 noma kuze kube yizingxenye ezinzima kakhulu zeziqu zithenda. Qaphela ukuthi ungaphezu kwamathumba.

1. Hlanganisa ku-colander bese ubeka endishini. Gqoka ngamanye amafutha omnqumo amancane nejusi likalamula kanye nosawoti kanye nopelepele ukunambitha.
2. Ungakwazi ukukhonza imifino efudumele noma ekamelweni lokushisa.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	75
Inani lamafutha	7 g
I-Fat egcwele	1 g
I-Fat Unsaturated	5 g
I-cholesterol	0 mg
I-sodium	1,822 mg
Ama-carbohydrate	2 g
I-Fiber Dietary	0 g
Amaphrotheni	0 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)