Mu-Mwaka Sarudza: Mucheche Eggplant

Zvemukati

• Ongororo ye

Chinyoro chinotapira uye chakanak kugocha, "muchero uyu unogona kutora nyama mumakosi makuru," anodaro Chris Siversen, mukuru chef kuBridgewaters muNew York City.

• sechigunzva
  Halve matatu eggplants; scoop kunze nzvimbo (chengetera makanda). Dice eggplant nyama, 2 zucchini, uye 4 plum madomasi. Sunga maminitsi gumi ne 1 tbsp. maorivhi, 1 minced garlic clove, uye miriwo mitsva. Isa musanganiswa mumatehwe uye gadzira pa 350 ° F kwemaminitsi gumi nemashanu.


• sekupinda
  Isa nzvimbo dzinochinjanisa zvidimbu zve cubed eggplant uye gumbo regwayana pane gumi nematanhatu skewers. Wedzera munyu uye pepper; Grill kwemaminitsi manomwe. Sanganisa 1 mukombe lowfat pachena Greek yogati ne 2 tbsp. muto wemonamu, 2 tbsp. dill yakagurwa, uye 1 tsp. kumini pasi. Shumira muto ne skewers.


• sorutivi
  Dururira 1 tbsp. mafuta omuorivhi mupani. Wedzera 1 tbsp. ginger, 1 tsp. garlic, 2 tbsp. cilantro, 2 akachekwa eggplants, uye 1 yakachekwa tsvuku hanyanisi. Sauté kwemaminitsi gumi nemashanu. Wedzera 1 tsp. sesame mafuta uye 2 tbsp. yakaderera-sodium soy muto. Pheka maminetsi maviri kusvika matatu. Shumira ne shrimp yakakangwa.

Mumwe mucheche eggplant: 55 MaCalori, 527 MG Potassium, 50 MG Folate, 8 G Fibhi

Ongororo ye