Khutitsani Mimba Yanu Ndi Chinsinsi Chonse Chokumba Shakshuka cha Brunch

Zamkati

• Mtima Shakshuka wokhala ndi Mbewu Zathunthu
• Onaninso za

Ngati mwawonapo shakshuka pamenyu ya brunch, koma simunkafuna kuti aliyense akugwireni akufunsa Siri kuti ndi chiyani, mnyamata mungafune kuti mukadalamula mosasamala kanthu. Zakudya zophikidwa ndi msuzi wa phwetekere wosambira kuzungulira mazira ndi la crème de la crème ya chakudya cha brunch.

Mwamwayi, simuyenera kudikirira Lamlungu lotsatira masana odyera. Mutha kupanga izi kunyumba pasanathe mphindi 30. Kuphatikiza apo, njira iyi imakhala ngati chakudya chopatsa thanzi.

Mazira ndiwo mtengo wake pamaluso awa, ndipo, pokhapokha mutakhala wosanjikiza, mwina ndichinthu chomwe muli nacho kale mufiriji yanu. Sikuti mazira okha ndi omwe amapangira mapuloteni (omwe amabwera pa magalamu 6 pa dzira lalikulu), amadzazidwanso ndi magawo opitilira 20% amtengo wanu watsiku ndi tsiku a mavitamini a B monga biotin, choline, ndi pantothenic acid, omwe ndi ofunikira nkhokwe zanu zamagetsi, komanso michere monga selenium ndi molybdenum. (Ngati mazira sali chinthu chanu, koma mukuyang'ana chakudya cham'mawa chokhala ndi mapuloteni ambiri, onani malingaliro awa opanda mazira.)

Ndipo sizingakhale shakshuka popanda tomato. Tomato wam'chitini amagwiritsidwa ntchito mu njira iyi ndipo amatembenuzadi mbale iyi kukhala chakudya cha chitonthozo cha thanzi. Tomato ndi gwero labwino la lycopene (antioxidant yamphamvu kwambiri yomwe imapewa zopitilira muyeso zomwe zingayambitse khansa ndi matenda amtima). Ngakhale kuti msuzi wa phwetekere ndi mazira palimodzi, mukuyang'ana zomanga thupi zopitirira magalamu 18 ndi mulingo wabwino wamasamba, pali chinthu chimodzi chofunikira chomwe chimapangitsa Chinsinsi cha shakshuka ichi kukhala chachikulu: mbewu zonse.

Malo ambiri odyera amagawira awo ndi chidutswa cha baguette yokazinga, yomwe imakhala yokoma, koma kusankha mbewu zonse zophikidwa m'mbale kumapangitsa kuti mbale yanu ikhale yokwanira bwino ndipo idzakuthandizani kukhala wokhuta komanso wokhutitsidwa. Quinoa amagwiritsidwa ntchito pano, koma mungagwiritsenso ntchito mpunga wofiira, amaranth, kapena balere. Chef Sara Haas, RDN, LDN, akuwonetsa kuti zokometsera zakumwa zilizonse zomwe mungasankhe (pachakudya ichi kapena china chilichonse) mwa kuwotcha tirigu mu masamba, nkhuku, kapena ng'ombe (osati madzi), kutsitsa mbewu mu poto musanaphike, kapena kuwonjezera pang'ono zitsamba monga parsley kapena cilantro kumapeto.

Mtima Shakshuka wokhala ndi Mbewu Zathunthu

Amapanga: 2 servings (pafupifupi chikho chimodzi ndi mazira awiri aliyense)

Zosakaniza

• 1/2 chikho cha quinoa (kapena mbewu yonse yosankha)
• 1 chikho otsika-sodium masamba msuzi
• 1/8 supuni ya tiyi ya mchere wa kosher
• 1/4 chikho chodulidwa parsley
• 1 mandimu mphero
• Supuni 1 ya maolivi
• 11/2 chikho (2 oz) akanadulidwa anyezi
• 1 sing'anga (5 oz) belu tsabola (mtundu uliwonse), wodulidwa
• 2 cloves adyo, minced
• 1/2 supuni ya supuni ya tsabola wakuda
• 3/4 supuni ya tiyi ya zokometsera ku Italy
• 1/8 supuni ya tiyi ya mchere wa kosher
• 1 ikhoza (28 oz) yothira tomato, yopanda mchere
• Mazira 4 akulu
• Tsabola wofiira (zokongoletsa mwakufuna)

Mayendedwe

1. Kukonzekera mbewu zonse: Chotupitsa quinoa mu skillet yayikulu yopanda phokoso kwa mphindi zochepa pamoto wochepa. Chotsani ndikuyika pambali. Onjezerani msuzi wa mphika ku mphika wawung'ono ndipo mubweretse ku chithupsa. Onjezerani quinoa ndi mchere wa kosher; yambitsa. Pezani kutentha kuti musamve, ndikuphika pafupifupi mphindi 15 kapena mpaka madzi onse atengeka. Sakanizani ndi supuni 1 yatsopano ya mandimu ndi parsley wodulidwa.

2. Ikani poto lalikulu lopanda ndodo pa kutentha kwapakati. Onjezerani mafuta a azitona, anyezi, ndi belu tsabola. Kuphika, kuyambitsa nthawi zina, mphindi 5 mpaka 7, kapena mpaka kuchepetsedwa. Onjezani minced adyo, tsabola wakuda, zokometsera zaku Italiya, ndi mchere wa kosher. Onetsetsani ndi kuphika kwa mphindi ziwiri kapena zitatu, kenako onjezerani tomato. Tembenuzani kutentha kwapakati, kuphimba, ndi kuphika kwa mphindi zisanu.

3. Chotsani chivindikiro ndikupanga mabowo anayi ang'onoang'ono mu phwetekere osakaniza ndi spatula kapena supuni. Mosamala ng'amba dzira mu dzenje lililonse, kenaka phimbani poto. Lolani kuphika kwa mphindi zisanu ndi chimodzi kapena mpaka zoyera zikhale zolimba ndipo yolk siyikidwa pang'ono, komabe idamasuka. (Ngati mukufuna yolk yolimba, kuphika kwa mphindi 8.)

4. Chotsani tomato ndi mazira poto pamoto. Gawani tirigu wathunthu mofanana pakati pa mbale ziwiri ndikupanga chitsime chaching'ono pakati. Ikani mazira awiri ndi theka la phwetekere pamwamba. Sangalalani!

Chinsinsi mwachilolezo cha Zakudya Zobereka Zakudya Cookbook: 100+ Maphikidwe Othandiza Thupi Lanu by Elizabeth Shaw, M.S., R.D.N., C.L.T. ndi Sara Haas, R.D.N., C.L.T.

Onaninso za