Okusha ukupheka ngemifino bese ufuna nje indlela elula yokuzilungiselela? Indlela engiyithandayo iwukuphela kwemifino e-sautee nge-garlic kanye nama-scallions noma ama-shallots emafutheni omnqumo ngokufafaza kolwandle usawoti futhi mhlawumbe pepper noma othintana noshukela oshisayo.
I-Swiss chard yi-green yami engiyithandayo ekupheleni kwesikhathi, kodwa le recipe nayo inkulu kakhulu yokuyixuba. Le recipe ibiza noma i-kale noma i-chard kanye neqembu lama sipinashi. Vegetarian, vegan, gluten-free, super-okunomsoco futhi super-okumnandi!
Engeza i-tofu ebhakabhaka noma ethosiwe, futhi uthola imifino elula-ehambayo ukuze uhambisane ne- quinoa , irayisi noma enye inhlanganisela yokusanhlamvu noma okusanhlamvu.
Uma ungadli i- vegan , geza ushizi omncane phezulu phezulu - zama i-Parmesan entsha noma i-gouda yezimbuzi.
Bheka futhi: Izindlela ezine zokuthola imifino yakho
Okuzokwenza
- 1 enkulu ibunch kale noma chard
- 1 isipinashi esikhulu se-bunch
- 2-3 cloves garlic
- 3 anyanisi eluhlaza, oqoshiwe OR 1 shallot enkulu, egayiwe
- Mayelana ne-1 isipuni samafutha omnqumo
- Ulwandle noma usawoti wase-kosher no-pepper, ukunambitha
Indlela Yokwenza
- Ngaphambi kokuba uqale, qinisekisa ukuthi imifino yakho ilungiselelwe futhi ilungele ukuhamba. Banike i-rinse enhle (imifino engcolile izonambitha ukugcoba futhi, kahle, ingcolile!) Bese uyabeka. I-Kale ne-chard idinga ukususwa endaweni engxenyeni encane ye-stem, kodwa ama-ster thinner amancane ahamba kahle ukushiya. Banike i-chop eyamaqabunga e-chunks kancane kakhulu kune-bite-size. Imifino izopheka futhi inciphise usayizi.
- Uma imifino yakho ilungisiwe, ushise ugarliki ngamafutha omnqumo cishe ngomzuzu, bese ufaka u-anyanisi noma u-shallot nokushisa komunye umzuzu noma amabili.
- Engeza i-kale noma i-chard nokushisa kuze kube yilapho nje isethenda, cishe iminithi engu-6-8 ye-kale, futhi kancane kancane kulolu hlobo.
- Engeza isipinashi bese upheka kuze kube yilapho ususwe kodwa uhlaza okwedlulele, cishe imizuzu engu-1-2.
- Isizini nosawoti kanye nopelepele, ukunambitha. Khonza ngokushesha.
Ukhonza ezine njengesitsha esingaseceleni.
Abantu abaningi bafana nokukhahlela emifuleni yabo - Angiyena omunye wabo, kodwa uma ukhona, engeza ithinta lokushukela okushisayo, amanye ama-flakes aqoshiwe abomvu noma i-peype encane.
Bheka futhi: Ukupheka kwemifino enempilo eminingi
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 106 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 137 mg |
| Ama-carbohydrate | 16 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 5 g |