Kusankha Pakati pa Nyengo: Biringanya za Ana

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• Onaninso za

Chofewa chotsekemera komanso choyenera kukazinga, "chipatso ichi chimatha kudya nyama," atero a Chris Siversen, wamkulu wophika ku Bridgewaters ku New York City.

• ngati appetizer
  Gawani mabilinganya atatu; tulutsani malo (musungire zikopa). Mnofu wa biringanya, 2 zukini, ndi 4 ma tomato. Sungani mphindi 10 ndi 1 tbsp. mafuta, 1 minced adyo, ndi zitsamba zatsopano. Ikani osakaniza mu zikopa ndi kuphika pa 350 ° F kwa mphindi 15.


• monga cholowera
  Ikani zidutswa za biringanya za cubed ndi mwendo wa mwanawankhosa pa 16 skewers. Nyengo ndi mchere ndi tsabola; kuphika kwa mphindi 7. Sakanizani 1 chikho lowfat plain Greek yogurt ndi 2 tbsp. mandimu, 2 tbsp. akanadulidwa katsabola, ndi 1 tsp. chitowe pansi. Kutumikira msuzi ndi skewers.


• ngati mbali
  Thirani 1 tbsp. mafuta mu chiwaya. Onjezani 1 tbsp. ginger, 1 tsp. adyo, 2 tbsp. cilantro, 2 eggplants odulidwa, ndi 1 wodulidwa anyezi wofiira. Sauté kwa mphindi 15. Onjezerani 1 tsp. Sesame mafuta ndi 2 tbsp. msuzi wa soya wotsika kwambiri. Cook 2 mpaka 3 mphindi. Kutumikira ndi shrimp yokazinga.

Biringanya imodzi yamwana: 55 Ma calories, 527 MG Potaziyamu, 50 MG Folate, 8 G Fiber

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