Zakudya Zofunikira (potumikira)
Zikhala - 155
Mafuta - 13g
Carbs - 7g
Mapuloteni - 6g
Nthawi Yonse Mphindi 10
Konzani mphindi 10 , Cook 0 min
Mapemphero 8 (1/2 chikho aliyense)
Pa phwando lirilonse, nthawi zonse mumapeza gulu la anthu likucheza nawo patebulo la chakudya, mosaganizira mofulumira. Athandizeni alendo anu ndi chokoma chokoma ndi chokoma chophimba maolivi, mtedza, ndi edamame. Ndi yotsika kwambiri ndipo imadzaza ndi mapuloteni. Kuphatikizapo zotsala, ngati zilipo, pangani zosavuta kuziyika pakompyuta.
Zosakaniza
- 1 chikho walnuts , toasted
- 1 chikho cha malamvu chalalamata , chosungunuka
- 2 makapu ozizira osungunuka adamame, oprosted
- Supuni 1 yosakwatiwa ya azitona mafuta
- 1/2 supuni ya supuni ya adyo ufa
- Supuni 1 yatsopano masamba a rosemary
Kukonzekera
Mu mbale yayikulu, ponyani zitsulo zonse pamodzi.
Kutumikira mwamsanga. Refrigerate zilizonse zotsala.
Zosakaniza Zosakaniza ndi Zobwereza
Njirayi ndi njira yosangalatsa yogwiritsira ntchito mitundu ya azitona, zomwe zimakhala ndi zokoma zawo. Pitilirani zamzitini ndi splurge pa azitona zamtengo wapatali, popeza azitona ndizozikonda kwambiri. Mukhoza kugwiritsa ntchito kusakaniza kwa azitona zosiyana kuti zikhale zosangalatsa.
Yesani azitona za Castelvetrano, zomwe zimakhala zofewa, zosalala komanso zosalala, maolivi a Nyon owawa komanso owawa, kapena azitona ndi mafuta olemera a Nicoise.
Chothandiza kwa iwo omwe akuvutika ndi kudya moganiza: gwiritsani ntchito azitona zomwe ziribe dzenje. Izi zimakukakamizani kuti muchepetse ndikusangalala ndi zokopa, kuti musayambe kumeza dzenje! Kumbukirani, ngati mutumikira pa phwando, mungafune kutulutsa mbale yaing'ono kuti alendo athe kutaya maenje awo.
Monga momwe mungagwiritsire ntchito mitundu yosiyanasiyana ya azitona pamtunda uwu, mutha kugwiritsa ntchito mitundu yosiyanasiyana ya mtedza. Ndimasangalala nazo izi ndi nkhono zoumba, pistachios, kapena amondi , zomwe zimagwira ntchito mosangalatsa ndi nyanja ya Mediterranean. Ngati inu kapena alendo anu alionse osagwirizana ndi mtedza wamtengo wapatali, yesetsani izi ndi mbewu za dzungu, mbewu za mpendadzuwa, kapena nkhuku zokazinga zophika, zomwe mungadzipange nokha kapena kugula m'masitolo ogula zakudya zambiri.
Pangani zakudya izi mozizwitsa powonjezera madzi oundana kapena osakanizika a mchere, omwe amawonjezera maonekedwe ndi kutulutsa zakumwa zambiri.
Malangizo Ophika ndi Kutumikira
Onetsetsani kuti mutawombanitsa walnuts musanapange mbale iyi. Amachepetsa kukoma kwawo ndikuwonjezera kuwonjezera. Kuti ndikhale ndi mchere wambiri, nthawi zambiri ndimayika zitsulo zanga zazing'ono kukhwima mpaka utomoni wawo umayamba kudzaza khitchini, kawirikawiri pafupifupi maminiti 7.
Ngati mukupanga mkaka wawukulu, mungafunike kusakaniza mtedza wanu mu uvuni.
Awalengeze pa pepala lophika ndi tochi pamasitepe 400 kwa mphindi 10. Mukhozanso kuwatsuka pamoto wouma pamoto wandiweyani, kuthamangira kawirikawiri kuteteza kutentha.
Njira iliyonse yomwe mumagwiritsira ntchito, onetsetsani kuti muyang'ane mtedza wanu kawirikawiri ngati wopanda kanthu udzawononga izi zowonjezera kuposa zokoma zowawa za mtedza wambiri.
Chinsinsichi chimagwiritsira ntchito supuni ya rosemary, kotero inu mukutsimikiza kuti muli ndi zina. Yikani ku marinade ya nkhuku kapena nkhumba, pamodzi ndi madzi a mandimu, adyo, uchi, ndi mpiru. Kapena kuwawaza pa kolifulawa wokazinga ndi mbatata. Ndizitsamba zabwino kwambiri, kotero rosemary yotsala imasungiranso bwino mufiriji.