Chomera Chomera Chomera Chomera

Zakudya Zofunikira (potumikira)

Zikhala - 175

Mafuta - 8g

Carbs - 21g

Mapuloteni - 7g

Nthawi Yonse 45 Mphindi
Konzani mphindi zisanu , Cook 40 min
Mapemphero 3 (1/4 chikho aliyense)

Nkhuku zimakhala ndi mapuloteni ambiri komanso mapiritsi ambiri oteteza shuga m'magazi, zomwe zimathandizanso kuti kutupa kukhale kovuta. Zakudya zokometsetsa zokhazokhazi zimakhala zotsika pansi pa sodium pogwiritsira ntchito zonunkhira zomwe zimatulutsa antioxidant zokongoletsa , ndiye kuti mchere sungakhale wochepa. Kuphatikizanso apo, kugwedeza kuli kokondweretsa kwambiri!

Zosakaniza

• 1, 15-ounce amatha nkhuku
• Supuni 3 za maolivi
• Supuni 1 supuni ya mandimu
• Supuni ya supuni 2 chitowe ufa
• 1/2 supuni ya supuni ya adyo ufa
• 1/2 supuni ya supuni paprika
• 1/4 supuni ya supuni mchere

Kukonzekera

1. Mpweya wotentha kutentha mpaka 400 F.
2. Sungani ndi kukhetsa nkhuku ndi kuzizira ndi thaulo lamapepala kuti muthetse chinyezi chonse. Musadutse phazi lanu kapena nkhuku zanu sizikhala zovuta.
3. Gwiritsani nkhuku ndi ma teaspoons 1.5 a maolivi ndi malo pa pepala lophika.
4. Kuphika pa madigiri 400 kwa mphindi 25. Chotsani ku uvuni ndi kulola kuti uzizizira kwambiri pa pepala lophika.
5. Tembenuzira ovunda mpaka 350 F.
6. Onetsetsani pamodzi otsala 1.5 teaspoons mafuta, mandimu la mandimu, chitowe, adyo, paprika, ndi mchere mpaka utapanga phala.

1. Sakanizani nkhuku zowonongeka ndipo gwiritsani ntchito manja anu kuti muonetsetse kuti nkhuku zonse zophimbidwa.
2. Gawani nkhuku zogawanika pamapepala omwe akuphika zojambulazo ndi kuphika pa 350 F kwa mphindi 15, penyani pa iwo mphindi zisanu kuti muwonetsetse kuti sakuyaka.
3. Lolani nkhuku kuzizira bwinobwino musanadye. Pamene nkhukuzo zatha, ayenera kumveka bwino ndikukhala ovuta koma osatenthedwa. Sungani izo mu chidebe chotsitsimula kutentha kutentha kwa masiku awiri. Komabe, ndibwino kuti adyeko mwamsanga.

Zosakaniza Zosakaniza ndi Zobwereza

Chotsani mankhwala omaliza ndi mandimu kuti muwonjezere zowonjezera zowonjezera, kuphatikizapo zida zambiri.

Yesani kutsukitsa mafuta a sesame mmalo mwa maolivi kuti musinthe. Kusinthana sikudzakhudza kwambiri umoyo wa zakudya, monga mafuta ochuluka ali ndi ndalama zofanana ndi mafuta pa mtengo uliwonse. Mafuta a Sesame ndi maolivi onse ali ndi mafuta oyenera a mono- ndi poly-unsaturated, omwe angathandize kuchepetsa kutupa.

Ngati muli ochepa pa nthawi, mchere wolowa m'malo mwake ndi mchere m'malo mwa zonunkhira. Kuwerengeka kwa sodium kudzakhala kwakukulu pa izi.

Kulakalaka cheesy chotupitsa? Bwezerani chitowe ndi supuni imodzi yowonjezera parmesan tchizi, yomwe imapanga ma gramu awiri a mapuloteni, kuphatikizapo calcium, chifukwa cha makilogalamu 20 okha oonjezerapo.

Malangizo Ophika ndi Kutumikira

Ndibwino kuti muzimitsa nkhuku zomwe zimapezeka.

Komanso, onetsetsani kuti mukuzizira nkhuku zonse pakati pa zokometsera kuti zitsimikizire kuti zimakhala zokongola kusiyana ndi mushy.

Gawani muzipangizo zapadera ndikusungira zikwama zamapamwamba zowonjezera zipangizo zowonongeka zokhazokha zotsutsana ndi zotupa pamtunda kapena kuntchito.