Brown Rice Kale Bowl yokhala ndi Walnut-Sage Pesto ndi Mazira Okazinga

Zamkati

• Walnut Sage Pesto Brown Rice Bowl ndi Mazira ndi Sautéed Kale
• Onaninso za

Chakudya chokoma mtima choterechi chimatengera mpunga wa bulauni, earthy kale, ndi mazira okazinga pamlingo wina. Chinsinsi? Pesto wa walnut yemwe ndi wabwino kwambiri mudzafuna kuyika pazonse. BTW, kupangika kwachilengedwe kwa pesto wakale sikungokoma kokha, komanso kulibe mkaka. Ndidadzozedwa kuti ndipange mbale iyi nditatsuka mbale yanga ya mbale zofananira ku Sqirl, malo odyera ku Los Angeles okhala ndi tirigu wokoma, masamba, ndi mazira, ndipo ndine wokondwa kunena zomwe zidandikhutiritsa nditadya chakudya cha mbale iyi kunyumba.

Gawo labwino kwambiri ndikuti izi zosangalatsa zonse ndizabwino kwa inu. Ndi mlingo waukulu wa mavitamini A, C, ndi K ochokera ku kale, mafuta athanzi a walnuts, mafuta a mtedza, ndi mafuta a azitona owonjezera, mapuloteni ochokera mazira, ndi fiber kuchokera ku mpunga wofiira ndi kale, chakudya ichi sichidzangodzaza , zidzakusiyani mukumva bwino. Ndiye tenga mbale ndikuphika.

Walnut Sage Pesto Brown Rice Bowl ndi Mazira ndi Sautéed Kale

Zosakaniza

• Mafuta a maolivi owonjezera
• Gulu limodzi la Tuscan kale, nthiti zimachotsedwa ndikuchepetsedwa
• Ndimu 1, juisi
• Himalayan pinki mchere kulawa
• 1/2 chikho chophika mpunga wofiira
• 2 mazira

Walnut Sage Pesto

• 1 1/2 makapu organic wa parsley wa ku Italy, wolimba kwambiri
• 1/2 chikho cha sage organic, chodzaza kwambiri
• 2 adyo cloves
• 1 chikho walnuts
• 1 chikho mafuta a mtedza
• 1/4 chikho madzi a mandimu
• 1/4 chikho cha yisiti yopatsa thanzi
• Himalayan pinki mchere kulawa
• Supuni 3 zowonjezera maolivi osakwatiwa

Mayendedwe

1. Kuti pesto: Onjezerani parsley, sage, adyo, walnuts, 1/4 chikho cha mafuta a mtedza, mandimu, yisiti ya zakudya, ndi mchere kwa pulogalamu ya chakudya ndikuyamba kusakanikirana. Mukasiya pulogalamu yodyera, mafuta pang'ono mtedza otsala ndi mafuta azitenthedwa pang'onopang'ono mpaka pesto yonse itaphatikizidwa. Sinthani mchere kuti mulawe. Khalani pambali.
2. Thirani supuni 1 ya maolivi pamoto wapakati poto, ndikuwonjezera kale. Kuphika mpaka kaloti wasungunuka, pafupi mphindi 2. Chotsani kale poto, ponyani ndi supuni 1 ya walnut sage pesto ndi madzi a mandimu. Sinthani mchere kuti mulawe, ndipo onjezerani kale potengera mbale.
3. Payokha, ponyani mpunga wofiirira wophika ndi supuni 1 pesto. Sinthani mchere kuti mulawe, ndikuwonjezera mpunga mu mbale yotumikira pafupi ndi kale.
4. Onjezani supuni 1 ya mafuta a azitona pa poto yosasunthika ndikusweka mazira, mwachangu pa kutentha kwapakatikati mpaka mazira aphikidwa mophweka, mwapakati, kapena molimbika, malingana ndi momwe mukufunira.
5. Ikani mazira pamwamba pa kale ndi mpunga. Kutumikira ndi kusangalala.

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