Zakudya Zofunikira (potumikira)
Zikhala - 265
Mafuta - 9g
Carbs - 33g
Mapuloteni - 14g
Nthawi Yonse 135 min
Konzani 45 min , Cook 90 min
Mapemphero 6 (3/4 chikho ravioli aliyense)
Rivolini yolimba kwambiri ya pinki ndidi 'mbale kuti ikhale yosangalatsa,' ndipo pogwiritsa ntchito wonton wraon yopangidwa patsogolo, imapangitsa kuti filimuyo ikhale yachitsulo.
Mazira a ravioli amachokera ku ma beet odzazinga odzaza ndi vitamini C , ufa wa mbuzi wamphongo, ndi ufa wa amondi, womwe umathandiza kuchepetsa kudzaza ndi kuonjezera mapuloteni. Mtundu wofiira wa beets wofiira umachokera ku mtundu wa anti-antioxidant wotchedwa anthocyanin. Bonasi: Mtundu wofiira umenewo umapangitsanso beets zachilengedwe zokongoletsa zakudya (zowonjezera thanzi kusiyana ndi zokongoletsa chakudya ) kapena zodzikongoletsera (mungathe kupukusa zala pamapeto a beet ndi kuzigwiritsa ntchito ngati zachilengedwe!).
Zosakaniza
- 2 beets apakati, kuphatikizapo zimayambira ndi masamba
- 4 ounces mbuzi tchizi
- Supuni 2 ufa wamondi
- Wonton wrappers 40 (kuchokera pa phukusi 12-ounce)
- Supuni 1 ya mafuta a maolivi
- 1 garlic clove wamba, opanikizidwa
- 2 supuni finely grated Parmesan tchizi
Kukonzekera
1. Yambani zowunikira 400F.
2. Pewani nyemba za beets kuchokera kumayambira awo ndikuyikira pambali. Dulani nsonga pa beets ndikukulunga payekha pamapepala ndi malo pa pepala lophika. Kuwotcha mpaka wachifundo pamene akubaya ndi mpeni, pafupi ora limodzi. Tsegulani zojambula mosamala (nthunzi idzathawa). Chotsani uvuni ndipo lolani beets kukhala ozizira.
3. Mukakonzedwa bwino, peel beets. Pogwiritsa ntchito mabowo abwino a bokosi la grater, perekani bwino beets mu mbale yosambira.
4. Kuwonjezera mbuzi ya mbuzi ndi nyengo kuti mulawe ndi mchere ndi tsabola. Onetsetsani mu ufa wa amondi.
5. Kupanga ravioli: Ikani mbale yaing'ono yamadzi. Pakani supuni 1 ya beet yodzaza pakati pa wonton wrapper. Lembani burashi kapena (gwiritsani chala chanu m'madzi ndikusakaniza m'mphepete mwa wonton wrapper ndi madzi ndipo pindani mtanda pa kudzazidwa kuti mupange katatu kapena mzere wozungulira malinga ndi mawonekedwe a wrapper yanu. Sula mpweya wambiri momwe mungathere ndikukankhira m'mphepete kuti mutseke. Bweretsani ndi wrappers otsala.
6. Kupanga msuzi ndikuphika ravioli: Dulani nyembazo ndi kudula zidutswa za beet. Khalani pambali. Bweretsani mphika wamkati wa madzi kwa chithupsa. Onjezerani gawo limodzi mwa magawo atatu a ravioli madzi ndi kuwiritsa kwa mphindi ziwiri, ndikuyambitsa nthawi zambiri.
7. Pakalipano, mafuta a maolivi otentha omwe amawotchera. Yikani adyo ndikuphika kwa masekondi pafupifupi 30. Onjezerani ravioli yophika ku skillet ndikupemphani kwa mphindi imodzi.
8.Pikani pa mbale ndikutumikira ndi Parmesan tchizi.
Zosakaniza Zosakaniza ndi Zobwereza
Kodi mumafuna kuwonjezera zobiriwira ku beet red ravioli msuzi? Sakani sipinachi pang'ono ndi mafuta a azitona ndi adyo kwa mphamvu ya Vitamini A. Ndipo kuonjezera omega-3 fatty acids ndi mapuloteni, perekani pasitala yodulidwa ndi finn chodulidwa walnuts.
Ngati siwe wamkulu wamkulu wa mbuzi, yesetsani tchizi ta tchizi m'malo mwake, omwe ali ndi makilogalamu ochepa pamene akupatsabe calcium.
Malangizo Ophika ndi Kutumikira
Posankha beets, yesetsani kupeza iwo ndi masamba omwe adakalipo, zomwe zikutanthauza kuti beets amasankhidwa mwatsopano. Mukhoza kuyaka beets tsiku lotsatira kuti ravioli ayambe kufulumira.
Ngati mukufuna kusangalala ndi ravioli kwa milungu ingapo, muzimitsa ravioli wosaphika pa zikopa zapamwamba kapena pamphepete. Kamodzi kadzatha, mukhoza kusamutsira thumba kapena zivindikiro zosindikizidwa ndikusungunuka kwa miyezi itatu. Ma ravioli osungunuka akhoza kuphikidwa kuchokera kufiriji, koma akhoza kutenga maminiti atatu m'malo mphindi 2 kuti aziphika.
Kodi muli ravioli yophika? Yesetsani kuzidya izo kuzizira kwa kukoma kokoma, kotentha kwa kasupe!