Swiss chard: zabwino zonse zopatsa thanzi

Swiss chard: malo ogulitsa mchere

Chard ndi gawo la banja la chenopodiaceae, lomwe limaphatikizapo beets ndi sipinachi. Zopatsa mphamvu zochepa kwambiri (20 kcal / 100 g), chard ndi imodzi mwamasamba omwe ali ndi mchere wambiri. Lili ndi mlingo wabwino wa calcium, potaziyamu, phosphorous ndi sodium, komanso mavitamini. Ulusi wake umathandizira kuwongolera mayendedwe.

Malangizo akatswiri pokonzekera chard

Conservation : Swiss chard ikhoza kusungidwa m'mitolo pansi pa firiji. Kuundana nthiti: ziduleni m'magawo ndikuviika m'madzi otentha kwa mphindi ziwiri.

Kukonzekera : kusamba ndi kukhetsa chard. Dulani nthitizo m’zigawo, chotsani zingwe zake, ndi kudula masambawo m’zidutswa.

kuphika : nthiti, mphindi 10 mu chophika chokakamiza (mphindi 5 kwa masamba). Mukhoza kuphika masambawo mu poto (monga sipinachi) kapena kuwayika m’chidebe chokhala ndi madzi pang’ono ndi kapu ya batala ndi kuziika mu microwave kwa mphindi zisanu.

Mayanjano amatsenga kuphika chard bwino

Tikhoza kuwakazinga mu poto ndi supuni ya mafuta a azitona. Akaphika, amatha kukongoletsa omelet ndi anyezi odulidwa. Amakhalanso ogwirizana ndi cannelloni kapena masamba odzaza masamba.

Akaphika m'madzi kapena nthunzi, nthitizo zimaphikidwa mu gratin ndi chipangizo chochokera ku kirimu chamadzimadzi, mkaka, mazira, mchere, tsabola, nutmeg. Kuwaza ndi Gruyere ndi kuphika pa 180 ° C.

Zosenda : nthitizo zikadulidwa n’kuzisenda, zimatenthedwa ndi mbatata yaing’ono. Zimangotsala kuzipera zonse ndi kukhudza kwa crème fraîche. Banja lonse lidzakonda!