Gutsa Dumbu Rako neIyi Yese-Zviyo Shakshuka Recipe yeBrunch

Zvemukati

• Mwoyo Shakshuka ane Zviyo Zvose
• Ongororo ye

Kana iwe waona shakshuka pane brunch menyu, asi usingade kuti chero munhu akubate achibvunza Siri kuti chii, mukomana unoshuva kuti dai wakaiodha neupofu zvisinei. Iri ndiro rakabikwa rine moyo wemadomasi muto unotuhwina uchitenderedza mazai is la crème de la crème of brunch meals.

Neraki, iwe haufanire kumirira anotevera Svondo masikati macafe zvirongwa. Iwe unogona nyore kuita izvi pamba mumaminitsi asingasviki makumi matatu. Uyezve, iyi kamukira inongoitika kuti ive simba rekudya.

Mazai ndiwo anodhura mune iyi nyanzvi, uye, kunze kwekunge uri vegan, pamwe chimwe chinhu chauinacho mufiriji yako. Haasi mazai chete ane stellar sosi yeprotein (inouya ne6 gramu pazai hombe), zvakare akazadzwa neinodarika 20 muzana yemaitiro ako ezuva nezuva emavhitamini eB se biotin, choline, uye pantothenic acid, izvo zvakakosha simba rako rekuchengetedza, pamwe nekudya senge selenium uye molybdenum. (Kana mazai asiri ako chinhu, asi iwe uri kutsvaga yakakwira-mapuroteni mangwanani, tarisa aya asina mazai recipe mazano.)

Uye haingave shakshuka pasina madomasi. Madomasi akakangwa anoshandiswa mune ino kamukira uye ivo vanonyatso shandura iyi dhishi kuita hutano hwakanaka chikafu. Madomasi inyanzvi sosi yeLycopene (yakasimba antioxidant iyo inochengeta kure mahara radicals ayo anogona kukonzera cancer uye chirwere chemoyo). Kunyangwe paine chokwadi chekuti nemadomasi muto nemazai pamwe chete, iwe uri kutarisa anopfuura magiramu gumi nemana eprotein uye muyero wakanaka wevhegi, kuchine chimwe chinhu chakakosha chinoita kuti iyi chaiyo shakshuka recipe ive yakakura kwazvo: tsanga dzese.

Mazhinji maresitorendi anozoshandira yavo nechimedu chechingwa chakabikwa, chinova chinonaka, asi kusarudza tsanga dzakabikwa mundiro kunoona kuti ndiro yako yakanyatsogadzikana uye inokuchengetedza uzere uye uchigutsikana. Quinoa inoshandiswa pano, asi iwe unogona kushandisa brown mupunga, amaranth, kana bhari, futi. Chef Sara Haas, RDN, LDN, inoratidzira kumedza kunhuhwira kwechero zviyo zvipi zvaunosarudza (zveresipi iyi kana chero imwe) nekubika zviyo mumuriwo, huku, kana nyama yemombe (pane mvura), kukwiza zviyo mu pani usati wabika, kana kuwedzera imwe yemiti mitsva yakadai separsley kana cilantro kumagumo.

Mwoyo Shakshuka ane Zviyo Zvose

Inoita: 2 servings (inenge 1 kapu ine mazai maviri imwe neimwe)

Zvinoshandiswa

• 1/2 mukombe quinoa (kana zviyo zvose zvekusarudza)
• 1 kapu yakaderera-sodium miriwo muto
• 1/8 teaspoon kosher munyu
• 1/4 mukombe yakasikwa parsley
• 1 lemon wedge
• 1 tablespoon mafuta omuorivhi
• 11/2 mukombe (2 oz) akachekwa hanyanisi
• 1 wepakati (5 oz) bhero mhiripiri (chero ruvara), akachekwa
• 2 clove gariki, minced
• 1/2 teaspoon mutsvuku
• 3/4 teaspoon yekuItaly musanganiswa
• 1/8 teaspoon kosher munyu
• 1 inogona (28 oz) diced tomate, hapana munyu wakawedzerwa
• 4 mazai makuru
• Tsvuku tsvuku tsvuku (sarudzo yekushongedza)

Mirayiridzo

1. Kugadzirira zviyo zvakakwana: Toast quinoa muhombe nonstick skillet kwemaminetsi mashoma pamusoro pekupisa kwakaderera. Bvisa uise parutivi. Wedzera miriwo muto muhari diki uye uuye kumota. Wedzera quinoa uye kosher munyu; kurudzira. Deredza kupisa kuti uimire, uye gadzira anenge maminitsi gumi nemashanu kana kusvika mvura yose yanyura. Kanda ne 1 teaspoon fresh lemon juice uye parsley yakagurwa.

2. Isa hombodo hombe isingamiri pamusoro pemhepo inopisa. Wedzera mafuta omuorivhi, onion, uye bell pepper. Cook, inomutsa dzimwe nguva, maminetsi mashanu kusvika kumanomwe, kana kusvika kudzikiswa. Wedzera minced gariki, mhiripiri nhema, kuibva kweItari, uye kosher munyu. Mutsa uye ubike kwemaminetsi maviri kusvika matatu, wobva wawedzera matomatisi. Dzorera kupisa kusvika pakati, kuvhara, uye rega kubika kwemaminitsi mashanu.

3. Bvisa chivharo uye gadzira maburi mana madiki mumusanganiswa wedomasi ne spatula kana chipunu. Nyatsotsemura zai mugomba rega rega, wobva wavhara pani. Rega ubike kwemamwe maminetsi matanhatu kana kusvika chena yakasimba uye yolk isina kuseta, asi ichiri yakasununguka. (Kana iwe uchida yakasimba yolk, bika kwemaminetsi masere.)

4. Bvisa madomasi nemazai pani kubva pakupisa. Chikamu chikamu chezviyo zvakaenzana pakati pembiya mbiri uye gadzira tsime diki pakati. Isa mazai maviri nehafu chikamu chemusanganiswa wemadomasi pamusoro. Nakidzwa!

Recipe nerubatsiro rwe Chibereko Chikafu Cookbook: 100+ Mapoka Ekusimbisa Muviri Wako rakanyorwa naElizabeth Shaw, M.S., RD.N., CLL uye Sara Haas, RDD, CLLT

Ongororo ye