Bothi la Barush Risotto Ndi Nkhuku

Zakudya Zofunikira (potumikira)

Malori - 263

Mafuta - 8g

Carbs - 34g

Mapuloteni - 16g

Nthawi Yonse 75 min
Konzani mphindi 15 , Cook 60 min
Mapemphero 6 (chikho chimodzi ndi 1/4)

Bowa sikuti amangokhala ndi umami, koma amathandizanso mavitamini a B ndi selenium , antioxidant yomwe ingathandize kuchepetsa chiopsezo cha matenda aakulu. Bowa uli ndi madzi ambiri, kuwapanga kukhala otsika kwambiri bowa. Amamasula madzi awo ambiri pophika kuphika ndipo amakhala owonjezera pa zakudya za risotto.

Chakudyachi chimapangitsa chifuwa cha nkhuku kuti chikhale ndi mapuloteni m'malo mwa mpunga wa arborio. Balere amakhala ndi beta-glucan yamtundu wambiri, omwe amakhala ndi khansa yolimbana ndi khansa. Beta-glucan ingathandizenso kuti insulin ikanike. Onetsetsani kuti mupange risotto yanu ya balere ndi manywato atsopano odulidwa ndi parmesan ndi tchizi.

Zosakaniza

• Supuni imodzi yosakaniza batala
• Maswiti 10 a cremini, opunthwa pang'ono
• 12 ounces osasamala, zifuwa za nkhuku zopanda khungu, zimadulidwa mu zidutswa 1/2-inchi
• 5.5 makapu otsika sodium nkhuku kapena masamba msuzi
• Supuni 1 ya mafuta a maolivi
• 1 sing'anga chikasu anyezi, akanadulidwa
• 1 chikho chimodzi cha balere
• 1/4 chikho chodulidwa-tsamba tsamba Italian parsley
• 1/4 chikho chopangidwa ndi Parmesan tchizi
• mchere ndi tsabola, kuti alawe
• madzi atsopano a mandimu, kulawa

Kukonzekera

1. Kutentha batala mu skillet yaikulu pa sing'anga kutentha kwakukulu. Onjezerani bowawo ndikuyimba kwa mphindi zisanu, ndikuyambitsa nthawi zina, mpaka bowa likhale lopaka golide.
2. Onjezani nkhuku yodulidwa ku skillet ndi kuphika kwa mphindi zisanu, mpaka nkhuku yophika.
3. Sindikizani osakaniza ku mbale ndikuyika pambali.
4. Mu mphika waung'ono, bweretsani msuzi ku chithupsa ndikutsitsa kutentha.
5. Sungani mafuta a maolivi mu skillet yaikulu pamsana wambiri kutentha ndi kuwonjezera anyezi. Saute kwa mphindi zisanu.

1. Onjezerani balere ku anyezi ndikuyimbira kwa mphindi imodzi. Onjezerani makapu 2 a ofunda msuzi ndi kubweretsa kwa chithupsa. Pewani kutentha kuti musamve, mpaka msuzi wambiri umatulutsa, kuyambitsa nthawi zambiri.
2. Onjezerani msuzi 1/2 kapu panthawi, kuti msuzi ukhale wambiri musanandiwonjezere zambiri ndikugwedeza kawirikawiri mpaka barele ali wachifundo, pafupi mphindi makumi asanu.
3. Muphika kwa mphindi zisanu zapitazi, imbani mu bowa wosakaniza.
4. Malizitsani mbaleyi mwatsopano parsley ndi grated Parmesan. Onjezerani mchere wambiri ndi tsabola ndi kufinya madzi atsopano a mandimu kuti mulawe.

Zosakaniza Zosakaniza ndi Zobwereza

Kotero inu munagula thumba la barele ndipo mukuganiza, "Ndichita chiyani ndi thumba lonselo?" Yesani balere wophika monga chakudya cham'mawa, galimoto yokhala ndi saladi, kapena muzigwiritsa ntchito msuzi. Mukhoza kusinthanitsa balere ku Farro ya ku Italy kuti mukhale ndi zosiyana pa mbewu yonse (kenako mugwiritse ntchito zina zonse kuti mupange saladi ya salaro ndi makangaza ndi feta ).

Monga mwachizoloŵezi, mukhoza kusinthanitsa nkhuku kwa mtundu uliwonse wa nyemba zophika.

Kukonda bowa? Afunseni ku msika wanu wamalonda ndikuyesa mitundu yosiyanasiyana ya zakutchire.

Kuti mumve kukoma kwa masamba, khalani ndi sipinachi yokhala ndi madzi ochepa mu mphindi zisanu zokha.

Malangizo Ophika ndi Kutumikira

Bwezerani zotsalira mu microwave kapena pa stovetop, kuonjezeranso kuphulika kwa msuzi kapena madzi ngati atakhala wandiweyani kwambiri.

Zipatso zonse monga barele, zipatso za tirigu, kapena farro zimatenga kanthawi kuphika. Izi zili choncho chifukwa mzere wa rupiya umene uli pafupi ndi tirigu uliwonse umakhala ngati chotchinga, kuchepetsa kuchepa kwa madzi omwe angathe kulowa mkati. Barley wosungunuka amakhala ndi mbali zambiri zamagulu zomwe zimachotsedwa, koma zingatenge nthawi yaitali kuphika.

Kuti muthamangitse nthawi yophika, yesetsani kuthira balere m'madzi usiku wonse, kenako sungani, yambani ndikugwiritsa ntchito maphikidwe. Mbeu zowonjezereka zingathenso kuwonjezera kupezeka ndi kukhudzidwa kwa zakudya zina.