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Boga la manjano na kitunguu vilivyokaangwa

Boga la manjano na kitunguu vilivyokaangwa
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Taarifa za Lishe

Kwa kila huduma ya 420g

% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000

Kalori 210 kcal
11% DV
Jumla ya Mafuta 12.1g
19% DV
Mafuta ya Monounsaturated8.3g
Mafuta ya Polyunsaturated1.4g
Mafuta Yaliyoshiba1.8g
Jumla ya Wanga 24.8g
8% DV
Nyuzinyuzi4.9g
Wanga9.7g
Sukari10.2g
Protini 4.2g
8% DV
Protini ya Mimea4.2g

Kuhusu

Sahani nyepesi ya mboga ya boga la manjano na kitunguu vilivyopikwa kwa mafuta na viungo rahisi. Ina kalori chache kwa kiasi, mafuta ya wastani, na hutoa nyuzinyuzi, potasiamu na vitamini C.

Viambato

Vitamini & Madini

Vitamini

KirutubishoKiasiDV%Nusu-maisha
Biotini (B7)6.5mcg22%
Kolini24.0mg4%
Folate (B9)72.0mcg18%
Niasini (B3)2.1mg13%
Asidi ya Pantotheniki (B5)1.1mg22%
Riboflavini (B2)0.2mg17%
Thiamini (B1)0.2mg16%
Vitamini A92.0mcg10%
Vitamini B60.4mg25%
Vitamini C34.5mg38%
Vitamini E2.1mg14%
Vitamini K14.8mcg12%

Madini

KirutubishoKiasiDV%Nusu-maisha
Kalsiamu74.0mg7%
Shaba180.0mcg20%
Madini Chuma1.5mg8%
Magnesiamu42.0mg10%
Fosforasi92.0mg13%
Potasiamu760.0mg16%
Seleniamu2.8mcg5%
Sodiamu520.0mg23%
Zinki0.8mg7%

Boga la Njano Lililokaangwa Haraka na Kitunguu

Sahani rahisi ya mboga ya pembeni yenye boga la njano laini na kitunguu kitamu vilivyokaangwa haraka kwenye mafuta ya zeituni na kutiwa chumvi na pilipili nyeusi. Ni nyepesi, yenye ladha nzuri, na huenda vizuri pamoja na nyama za kuchoma, wali, au pasta.

Viungo


  • Boga la njano, 280 g

  • Kitunguu, 100 g

  • Mafuta ya zeituni, 20 g

  • Chumvi, 10 g

  • Pilipili nyeusi, 10 g


    • Jumla ya uzito: 420 g

    Maelekezo


  • 1. Kata boga la njano na kitunguu vipande vya ukubwa unaolingana.

  • 2. Pasha mafuta ya zeituni kwenye kikaango juu ya moto wa wastani.

  • 3. Ongeza kitunguu na upike kwa dakika 2 hadi 3 hadi kilainike.

  • 4. Ongeza boga la njano, chumvi, na pilipili nyeusi.

  • 5. Pika, ukikoroga mara kwa mara, kwa dakika 6 hadi 8 hadi boga liwe laini lakini lisigeuke tope.

  • 6. Onja na urekebishe viungo ikihitajika, kisha utumie kikiwa cha moto.


    • Muda wa maandalizi


    Dakika 10

    Muda wa kupika


    Dakika 10

    Vidokezo vya kusaidia


  • Kata boga kwa usawa ili liive kwa kiwango kilekile.

  • Pika hadi liwe laini tu ili kubaki na umbile zuri.

  • Ukipenda, malizia kwa kuongeza pilipili nyeusi kidogo zaidi kabla ya kutumikia.
    • VeganVegetarianPaleoMediterraneanBila glutenBila maziwaWhole30Uwiano mzuri
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