Unoda here kunakidzwa neresipi inonaka, ine hutano ine chete 70 makarori pakushumira? Ichi chingwa chenyama chakareruka chakakunakira iwe. Tichifemerwa neresipi yemhando yatinonakidzwa kakawanda kumba, isu takagadzirisa ndiro iyi kuti ive yakareruka uye ine hutano. Pamusoro pekuchengetedza kunhuhwirira kwayo kwese, inosanganisira zvinhu yakaderera koriori uye akapfuma mune zvinovaka muviri. Tsvaga maitiro ekugadzirira ichi chinoshamisa mukicheni yako!
Ingredients zvinodiwa kuti chiedza nyama chingwa
Kusarudza zvigadzirwa zvakakodzera ndicho chinhu chikuru pakugadzira ndiro Yakaderera mumakirori uye izere nezvinovaka muviri. Kuti uite iyi resipi, iwe uchada zvinotevera:
- ½ kg nyama yakaonda yakabikwa: Sarudza nyama ne mafuta mashoma uye yemhando yakanaka yekuvimbisa kunaka kwakaringana uye magadzirirwo.
- 1 tbsp. oat bran: kupfuma fiber, yakakwana pakuchengetedza kuwirirana pasina kuwedzera macalorie akawanda.
- 1 zai: Inobatsira kubatanidza zvigadzirwa uye zvinopa protein.
- 1 zai jena: Inoderedza macalorie kana ichienzaniswa nezai rose uchichengeta kuwirirana.
- 1 tbsp. grated karoti: Inopa kubata kunotapira uye zvinovaka muviri zvakadai beta carotene.
- Parsley itsva yakachekwa: Yakanakira kupa kutsva uye yakasarudzika flavour.
- Munyu, mhiripiri, sage uye rosemary: Seasonings kuwedzera kunaka.
Matanho ekugadzirira nyama yechingwa yakakwana
Kugadzirira kweiyi resipi kuri nyore kwazvo uye hakudi hunyanzvi hwepamusoro hwekicheni. Pazasi, isu tinodzamisa matanho:
- Musanganiswa wekutanga: Isa nyama yakakanyiwa mundiro huru uye uisanganise nezvinonhuwira (munyu, mhiripiri, sage, rosemary uye parsley). Iyi nhanho yakakosha kuve nechokwadi chekuti kushumira kwega kwega kune kunhuhwirira kwakanaka.
- Kubatanidzwa kwe oats: Wedzera chipunu che oat bran uchienderera mberi nekusanganisa. Izvi zvinobatsira kutora zvinwiwa uye kupa kuenderana.
- Wedzera karoti: Gadzira karoti uye uisanganise nenyama. Izvi zvichapa unyoro hwepanyama kune chingwa chenyama.
- Batanidza mazai: Kurova zai uye chena mune imwe ndiro, wobva wawedzera ivo kumusanganiswa mukuru. Shingairira kusvikira zvose zvinoshandiswa zvakagoverwa zvakafanana.
- Gadzirira mold: Pfaya chiumbwa chine rectangular nepfapfaidzo yemuriwo kudzivirira musanganiswa kunamatira panguva yekubika.
- Kubika: Isai musanganiswa mu mold uye gadzirai muchoto chinopisa moto pakupisa kwepamusoro mubhaini-marie (inenge 180 ° C) kusvikira yakabikwa zvachose. Iyi nzira yekubika inovimbisa kuti nyama yenyama inochengetedza hunyoro hwayo hwepanyama.
Kana uchinge wagadzirira, unogona kusunungura uye kucheka nyama yechingwa muzvikamu zvega kuti unakidzwe nekamukira inonaka iyi.
Zvokudya zvinobatsira zveiyi resipi
Ichi chikafu hachina kunakidza chete, asiwo chinopa akawanda hutano hunobatsira:
- Yakaderera mumacalorie: Ne 70 macalories chete pasevhisi, yakanakira avo vanotarisa kudzora uremu hwavo.
- Yakapfuma muprotein: Nyama yakaonda nemazai zvinopa mhando yepamusoro mapuroteni zvakakosha pakukura nekugadzirisa tsandanyama.
- High fiber content: Oat bran inobatsira kuvandudza kugaya uye kuchengetedza kunzwa kwe kugutsikana.
- Kugoverwa kwevhithamini nemaminerari: Karoti yakapfuma mukati vitamini A, nepo parsley uye seasonings zvinopa antioxidant makomisheni.
Mazano ekuperekedza nyama chingwa
Kuti uwedzere iyi resipi, iwe unogona kuiperekedza pamwe nedzimwe sarudzo zvakare. akareruka uye ane hutano:
- Masaladhi matsva ane mashizha akasvibira, matomatisi uye kupfeka kwakaderera-calorie.
- Brown mupunga o quinoa yakabikwa.
- Yakabikwa mbatatisi nemishonga inonhuhwirira.
- Muriwo wakakangwa kana yakabikwa se broccoli, karoti kana zucchini.
Kana iwe uchitsvaga dzimwe sarudzo dzekuzadzisa, usapotsa izvi saradhi ine hutano neKani Kama. Yakakwana pakudya kwakareruka!
Nekasipi iyi, haungafariri chete chikafu chinonaka uye chakaenzana, asi iwe uchakwanisawo kugovana nemhuri yako neshamwari, uchiziva kuti uri kutarisira hutano hwavo. Shingai kuedza nhasi!