Zakudya Zofunikira (potumikira)
Malori - 417
Mafuta - 17g
Carbs - 55g
Mapuloteni - 18g
Nthawi Yonse 25 min
Konzani mphindi zisanu , Cook 20 min
Mapemphero 2
Lembani izi zamakono zokhudzana ndi chitonthozo cham'madzi mu mphindi 20.
Timakonda chakudya cha chitonthozo cha Chinsinsi ichi, ndi mchere, mbatata ndi dzira lofewa. Kale amagwiritsa ntchito veggie kutumikira kuti ayambe tsiku lanu ndi mapangidwe a antioxidants , mavitamini, ndi mchere komanso mlingo wa fiber . Dzira limagwirizanitsa mbale yonse pamodzi, zonse zosakaniza ndi zowonjezera, pamene zimaphatikizapo mapuloteni . Ndipo bonasi: mbale iyi yadzaza ndi zonunkhira zowononga antioxidant.
Zosakaniza
- 1.5 supuni ya mafuta azitona, ogawanika
- 1 lalikulu Yukon Gold kapena mazira a chikasu, 1/4 masentimita timadzi (pafupifupi 1 1/4 makapu)
- 1 kansalu kakang'ono kansalu, minced
- 1/4 supuni ya supuni chitowe
- 1/4 supuni ya supuni mchere
- 1/4 supuni ya supuni tsabola wakuda
- 4 makapu okonzedwa kale
- Supuni 1 masamba msuzi
- Mazira aakulu 2
- 1 tomato wa beefsteak wamba
- Msuzi wochepa wofiira wa tsabola wofiira (ngati mukufuna)
Kukonzekera
1. Pakatikati pazithunzithunzi zakutchire, perekani supuni imodzi ya maolivi ndi kutentha kwa mphindi imodzi.
2. Onjezerani anyezi ndi kusunga mpaka kutuluka, pafupifupi 2 minutes.
3. Onjezerani mbatata ndikuwongolera mpaka mdima wofiira ndi wofewa, pafupifupi maminiti 7, oyambitsa nthawi zambiri.
4. Onjezerani adyo, chitowe, mchere, ndi tsabola wakuda ndikugwiritseni mu mbatata.
5. Onjezerani kale ndi nkhuku (kapena madzi) ndi kuphika mpaka mutayika, pafupifupi 3 maminiti pang'ono, kusakaniza kusakaniza bwino.
6. Chotsani kale ndi mbatata yosakaniza kuchokera ku skillet.
7. Onjezerani supuni ya 1/2 ya mafuta maolivi ndi kuphika mazira mpaka mutapereka chopereka, 2 mphindi imodzi imodzi, kenako mphindi imodzi pambali ina mosavuta.
8. Gawani kale mbatata pamapiritsi awiri. Ikani dzira pamwamba ndikupatseni magawo a phwetekere kumbali. Pamwamba ndi tsabola wakuda watsopano kapena msuzi wotentha, monga sriracha, ngati mukufuna.
Zosakaniza Zosakaniza ndi Zobwereza
Ngati mumakonda zonunkhira, onjezerani supuni ya salsa kwa kale. Mudzapeza kukoma kokwanira, osatchula kuti ndi njira yabwino yowonjezeretsa lycopene .
Ngati mulibe kachilendo koyambirira, yesetsani masamba omwe amawombera kapena Swiss chard mmalo mwake. Mudzakhala ndi zosiyana pang'ono, komabe pali zakudya zambiri. Komanso, ngati kale muli ndi luso lamphamvu kwambiri, yesetsani kusinthitsa sipinachi mwana.
Kuphika mbatata kwa mbatata yachikasu kumaphatikizapo maonekedwe okongola komanso osangalatsa, kuphatikizapo mlingo wa beta-carotene.
Ngati mukufuna kupitiliza kusewera pafupi ndi kukoma, ufa wa chile, ufa wa curry, ndi zina zosakaniza zonunkhira ndi zosangalatsa kuwonjezera pa kale. Pofuna kutsuka zonunkhira, sintha mu ufa wa chili m'malo mwa chitowe.
Monga momwe mukuonera, njirayi ndi yabwino kwambiri ndipo mbiri ya zakudya sizikusiyana kwambiri ndi swaps awa.
Malangizo awiri omalizira kuti izi zikhale zanu: kusinthani tofu ku tofu mmalo mwa mazira a vegan version, kapena kuwonjezera nandolo kapena chimanga pop mtundu.
Malangizo Ophika ndi Kutumikira
Kale chodulidwa kale amachepetsa nthawi imene mumakhala ku khitchini. Kugwiritsa ntchito mbatata zowonongeka zotsalira kudzathandizanso kuchepetsa nthawi yanu yophika.
Ngati mupanga izi kwa alendo, musanayambe kuphika mbatata tsiku lomwelo ndikukhalanso kutenthetsa poto ndi nkhumba zina kuti muchepetse nthawi yophika. Sungani zotsala mu firiji ndikugwiritseni ntchito masana tsiku lotsatira.