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Swiss chard: kahi cocktail o nā minelala
ʻO Chard kahi ʻāpana o ka ʻohana chenopodiaceae, ʻo ia hoʻi nā beets a me ka spinach. Haʻahaʻa loa i nā calorie (20 kcal / 100 g), ʻo chard kekahi o nā mea kanu momona loa i nā mineral. Loaʻa iā ia ka nui o ka calcium, potassium, phosphorus a me ka sodium, akā he mau huaora hoʻi. Kōkua kona mau fiber i ka hoʻoponopono ʻana i ka transit.
Nā ʻōlelo aʻoaʻo no ka hoʻomākaukau ʻana i ka chard
mālama : Hiki ke mālama ʻia ka Swiss chard i loko o nā pūʻolo ma lalo o ka friji. No ka hoʻokuʻu ʻana i nā iwi ʻaoʻao: ʻokiʻoki i nā ʻāpana a hoʻoinu iā lākou i loko o ka wai paila no 2 mau minuke.
e hoomakaukau ai : holoi a hoʻokahe i ka chard. E ʻoki i nā iwi ʻaoʻao i ʻāpana, e wehe i ko lākou ʻāpana kaula, a ʻoki i nā lau i ʻāpana.
hana kālua : nā iwi ʻaoʻao, 10 mau minuke i loko o ka ipu kuke (5 minuke no nā lau). Hiki iā ʻoe ke kuke i nā lau i loko o ka pā (e like me ka spinach) a i ʻole e waiho i loko o kahi pahu me kahi wai liʻiliʻi a me kahi puʻupuʻu pata a hoʻokomo i loko o ka microwave no 5 mau minuke.
ʻO nā hui kilokilo e kuke maikaʻi i ka chard
Hiki iā mākou ke kālua iā lākou i loko o ka pā me kahi ʻaila ʻoliva. Ke moʻa, hiki iā lākou ke hoʻonani i ka omelet me nā aniani ʻokiʻoki. ʻO lākou hoʻi nā hoa pili o ka cannelloni a i ʻole ka hoʻopiha ʻana i nā mea kanu.
Ke moʻa i ka wai a i ʻole ka mahu, Hoʻomoʻaʻia nā iwiʻaoʻao i ka gratin me kahi mea e pili ana i kaʻaila wai, ka waiū, nā hua, ka paʻakai, ka pepa, ka nutmeg. E kāpīpī me ka Gruyere a hoʻomoʻa i 180 ° C.
Mashed : ke ʻoki ʻia nā iwi ʻaoʻao i ʻāpana a ʻili ʻia, e puhi ʻia me nā ʻuala liʻiliʻi. Ke koe wale nei ka wili ʻana i nā mea āpau me kahi pā o ka crème fraîche. E aloha ka ʻohana a pau!
Ua ʻike anei ʻoe ?
Ma Nice, ʻo ka chard pie kahi mea ʻono! Hoʻomākaukau ʻia me nā ʻāpala, nā pine pine, nā hua waina, nā ʻalemona lepo ...