Zakudya Zofunikira (potumikira)
Zikhala - 470
Mafuta - 28g
Carbs - 44g
Mapuloteni - 11g
Nthawi Yonse 75 min
Konzani mphindi 15 , Cook 60 min
Mapemphero 6 (makapu 1 1/4 aliwonse)
Mapomegranates ali ndi antioxidant ndi anti-atherosclerotic 'mtima wathanzi' katundu chifukwa cha kupezeka kwa polyphenols ambiri kuphatikizapo tanins, flavonols, anthocyanins, ndi ellagic acid. Mbeu zofiira za ruby zimakonda kwambiri zakudya zamitundu yambiri ya Mediterranean ndipo zimapezeka m'maphikidwe ndi zopangira monga nkhuku, yogurt, kapena biringanya.
Chophimbachi chimaphatikizapo mbewu zokoma ndi zokometsera za makangaza, zomwe zimadziwikanso ndi miyala, ndi mchere wobiriwira komanso wobiriwira, wobiriwira wobiriwira, wothira walnuts , ndi puloteni ndi fiber rich farro. Kupaka kwake kumapangidwa ndi mafuta a azitona, opanikizika adyo, ndi makangaza a mlasses. Mpomegranate molasses ndi msuzi wambiri, monga timadzi timene timapangidwira ndi madzi ochepa a makangaza. Zimathandizira kuonjezera kukoma kwa chakudya popanda kufunikira mchere wochuluka kapena shuga.
Zosakaniza
- Makapu 3 ophika Farro, utakhazikika mpaka kutentha
- 1 yaying'ono adyo clove, opanikizika kapena oponderezedwa ndi kudulidwa mu phala
- Supuni 1 ya makangaza a molasses
- 1/2 chikho cha mafuta
- 1/2 chikho chodulidwa walnuts
- 1 chikho chodulidwa mwatsopano parsley
- 1 chikho makangaza mapiri
- 3 ma ocess feta cheese, akuphwanyika
Kukonzekera
- Ikani farro yophika mu mbale yayikulu ndikuika pambali.
- Whisk pamodzi adyo wotsindikizidwa, makangaza a molasses, ndi maolivi mu mbale yaying'ono, ikani kutsanulira pa farro, ndi kusakaniza mpaka farro yophimbidwa mofanana.
- Sakanizani walnuts odulidwa pa kansalu kouma pamsana wofiira mpaka utoto wofiira ndikuyamba bulauni, pafupifupi 4 mpaka 6 mphindi. Mulole ozizira pa mbale.
- Yonjezerani walnuts utakhazikika, parsley yokhala ndi makangaza, makangaza, ndi feta chesi mpaka kusakaniza komweko ndikuponyera mpaka mutagwirizanitsa.
Zosakaniza Zosakaniza ndi Zobwereza
Ngati mukuyang'ana kuchepetsa mafuta ovala, gwiritsani ntchito theka la mafuta a maolivi. Mudzasangalalabe ndi zina za mafuta a maolivi, ndipo walnuts amaperekanso mafuta abwino.
Pofuna kusuntha, perekani hafu ya parsley ya timbewu tatsopano. Kuti mupange saladi ya saladi, musagwiritsire ntchito makapu atatu ophika quinoa, omwe ali ndi zowonjezera ndi mapuloteni, mmalo mwa farro. Komanso, quinoa imangotenga mphindi 15 kuti ikaphike.
Malangizo Ophika ndi Kutumikira
Pikani kutsogolo kwanu kuti muthe kungolowa saladi yanu pansi pa mphindi khumi ndi zisanu. Malinga ndi mtundu wa farro umene umagula, umatha kutenga mphindi khumi ndi zisanu ndi imodzi kuti uphike. Farro iliyonse ya mbewu imafuna nthawi zambiri kuphika nthawi kapena usiku; Farro yowonjezera ili ndi mbali ya nthambi yomwe imachotsedwa koma imakhala ndi zida zina; Farro yapamwamba ilibe branichi konse ndipo imatenga nthawi yochepa kuphika.
Onetsetsani kuti mwawerenga mosamala malangizo anu phukusi musanaphike. Kawirikawiri, farro imaphika pa 1: 3 chiŵerengero cha farro madzi, koma nthawi zonse mumakhala otetezeka powonjezera madzi mumphika ndikusiya kuchoka pamapeto kuphika.
Kutenga mbewu kuchokera kumakomanga, kudula nsonga zapamwamba ndi pansi ndi kugwiritsa ntchito mpeni wothandizira, pota makangaza pambali yakunja.
Sungani mwakhama makangaza kuti muwulule mbewu zamkati, kuchotsani pa nembanemba, ndi kuchotsa pith iliyonse. Ikani mbewu mu mbale.