Lati fi akoko pamọ, mu awọn eroja ṣaaju ki o to bẹrẹ ati pe o le ni ẹdun adiye ti o dùn lori tabili ni kere ju iṣẹju 15. Ṣiṣe pẹlu itọju ọmọ aladun ati igbasoke asparagus fun ounjẹ kan ti o rọrun ati rọrun.
Ohun ti O nilo
- 4 adiyẹ awọn adiye igbaya (nipa 1-1 / 2 poun)
- 1 Wẹẹyẹ tablespoon gbogbo iyẹfun
- 1/2 teaspoon alubosa lulú
- 1/2 teaspoon
- ata ilẹ lulú
- 1/2 teaspoon
- iyo iyo kosher
- 1/4 teaspoon dudu titun ilẹ dudu
- Ata
- 2 Awọn tablespoons
- epo olifi
- 1/4 ago funfun waini funfun
- 1 Bọbà tablespoon
- 1 Oyẹfun opo lẹmọọn (nipa 1/2 lẹmọọn)
- 1/2 ago
- ọja iṣura adie
- 1 Tepọn tablespoon kekere
- capers , drained
Bawo ni lati Ṣe O
- Darapọ iyẹfun, alubosa lulú, ata ilẹ lulú, iyo kosher, ati ata dudu. Wọ ṣofintoto ni ẹgbẹ mejeeji ti awọn adẹgbẹ adie.
- O gbona kan ti o tobi eru skillet lori alabọde ooru titi gbona.
- Fi epo olifi kun ati ki o yara lati ma ndan isalẹ ti pan.
- Fi adie sinu iyẹfun kan ati ki o ṣetẹ ni apa akọkọ fun iṣẹju 5, tabi titi ti o fi jẹ brown. Tan ki o si brown ni ẹgbẹ keji. Tan nikan ni ẹẹkan. (O yoo ṣe ounjẹ diẹ sii nigbamii.) Yọ si adiro.
- Fi ọti-waini funfun sinu pan awakọ ati ki o ṣe ounjẹ, ṣagbe awọn bits browned, titi omi ṣederu. Aruwo ninu bota, lẹmọọn lemon, ati ọja iṣura adie. Cook fun iṣẹju meji.
- Pada adie si pan, titan si awọn ẹgbẹ mejeji pẹlu obe. Simmer titi adie ko jẹ Pink ni aarin (160 lori iwe-itanna gbona-kika).
- Pé kí wọn pẹlu capers. Jẹ ki isinmi fun iṣẹju 2, lẹhinna sin pẹlu pan obe.
Awọn Agbegbe ti a gbero
- Ayẹwo adie adẹtẹ
- Asparagus Gbigbasilẹ rọrun
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 601 |
| Ọra pupọ | 36 g |
| Ọra ti a lopolopo | 10 g |
| Ọra ti a ko peye | 16 g |
| Cholesterol | 150 iwon miligiramu |
| Iṣuu soda | 888 mg |
| Awọn carbohydrates | 17 g |
| Fiber ti Dietary | 2 g |
| Amuaradagba | 48 g |