Zakudya Zofunikira (potumikira)
Malori - 129
Mafuta - 14g
Carbs - 2g
Mapuloteni - 0g
Nthawi Yonse Mphindi 10
Konzani mphindi 10 , Cook 0 min
Mapemphero 12 (2 T aliyense)
Chimene mumadula pa saladi yanu ndi chofunika kwambiri monga momwe mumayikidwira. Mafuta wathanzi ndi mankhwala ena omwe amapezeka mu azitona ndi maolivi ali ndi mphamvu zowononga zotupa komanso amapereka mafuta amtundu wathanzi omwe amathandiza kuchepetsa zakudya zam'madzi
Kuphatikizapo zochepa za mafuta ophikira monga mafuta a maolivi mu tsiku ndi tsiku kuphika ndi chakudya choyambirira ndi njira yabwino yokolola phindu popanda kuwonjezera pa makilogalamu.
Zosakaniza
- ¼ chikho cha basamu wosasa
- ¾ chikho chowonjezera maolivi azitona
- ½ mandimu, juiced ndi zested
- Supuni 2 uchi
- 1 clove adyo (yonse, mopepuka kusweka)
- ½ supuni ya supuni yamchere yosakaniza
- ¼ supuni ya tiyi yatsopano tsabola wakuda
- ½ supuni ya tiyi youma zitsamba (monga tarragaon, thyme kapena oregano)
Kukonzekera
- Mu mtsuko kapena chophimba china chosagwiritsidwa ntchito, kuphatikiza viniga wa basamu, maolivi, mandimu, zonunkhira mandimu, uchi, adyo, mchere, tsabola, ndi zitsamba zouma.
- Chophimba chivundikiro ndi kugwedeza bwino kuti mugwirizane.
- Kutumikira mwamsanga kapena kusunga firiji kwa sabata limodzi.
Zosakaniza Zosakaniza ndi Zobwereza
Mukamapanga zokometsera za saladi, ndi bwino kugwiritsa ntchito mafuta owonjezera a maolivi . Mitundu yambiri ya namwali imakhala yosangalatsa kwambiri komanso imakhala yotetezeka kwambiri m'maselo oteteza antioxidants.
Kuti musinthe mavitamini anu, sungani viniga wa basamu ndi vinyo wa mpunga kapena vinyo wofiira vinyo wosasa, koma mungafunikire kukhudza uchi kwambiri kuti muyambe kuyamwa. Yesetsani ndi lalanje kapena madzi a mandimu ndi zest m'malo mwa mandimu. Mmalo mwa zitsamba zouma, nthonje ya parsley kapena tarragon yokometsetsa bwino idzawonjezera kuwonjezera kwa kuvuta kwa chovala chonse cha saladi.
Malangizo Ophika ndi Kutumikira
Chotsani chovala ichi ndi mulu wa zitsamba zatsopano, masamba ophweka, kapena saladi ya pasitala. Mutha kugwiritsanso ntchito ngati marinade ya nkhuku, nkhumba, ng'ombe, kapena nsomba.
Popeza palibe zotetezera, kuvala kudzatha m'firiji. Mukakonzekera kugwiritsira ntchito, chotsani chovalacho kunja kwa friji ndikuchilolera kuti mukhale chipinda chapakati kwa mphindi 20 mpaka 30, kenako mugwiritseni bwino musanayambe kutumikira.