Kaloti Zophika Zobiriwira Ndi Orange ndi Zitsamba Zatsopano

Zakudya Zofunikira (potumikira)

Malori - 153

Mafuta - 7g

Carbs - 21g

Mapuloteni - 2g

Nthawi Yonse 55 min
Konzani mphindi 10 , Cook 45 min
Mapemphero 4 (1 chikho aliyense)

Kaloti nthawi zambiri amatha kutaya masamba ena mu supu kapena mphodza, kapena amangotumizira zobiriwira pambali pake . Njirayi imapangitsa kaloti kukhala nyenyezi, yomwe imakhala ndi mtundu wa utawaleza wopangidwa ndi mitundu yosiyanasiyana komanso yopindulitsa kwambiri ya phytochemicals (mitundu yosiyanasiyana ya mitunduyi imagwiritsidwa ntchito ndi zakudya zosiyanasiyana, monga lycopene mu kaloti wofiira, beta-carotene mu lalanje, anthocyanin wofiira, ndi mtundu wa lutein.

Katolotiwa amawotcha ndi madzi ena a lalanje kuti athe kuwathandiza kukhala opanda mafuta owonjezera ndipo amatha ndi zitsamba zisanayambe kutumikira.

Zosakaniza

• Mapaundi awiri amawombera kaloti wonse wa utawaleza, amatha kukonzedwa
• Supuni 2 za mafuta
• 1/3 chikho cha lalanje (1 sing'anga lalanje, juiced)
• 1/2 supuni ya supuni mchere
• Supuni 1 pansi coriander
• Supuni 1 fennel mbewu
• Supuni 2 zophika katsabola katsopano
• Supuni 2 zophika parsley
• Supuni 2 odulidwa timbewu

Kukonzekera

1. Chotsani uvuni ku 400F.
2. Onjetsani kaloti wonse ku mbale yophika muzomwe mumakhala ndikuwonjezera zotsalira zonse kupatula zitsamba zatsopano. Ponyani modzichepetsa kuti muvale kaloti ndi mafuta ndi zonunkhira. (Mwinanso, mukhoza kuponyera chirichonse mu thumba lalikulu la ziploc poyamba kuti muvale moyenera kenako mutumize ku mbale yophika.)
3. Phizani mbale yophika ndi zojambulazo ndikuwotcha kwa mphindi pafupifupi 30.
4. Onjezerani kutentha kwa ng'anjo ku 425F, dziwulule ndikupitiriza kuidya kwa mphindi 10 mpaka 15 kapena mpaka kaloti ali ofewa ndipo madzi onse a lalanje alowerera.

1. Chotsani kaloti pa poto ndikugwiritsanso magawo awiri mu magawo awiri. Tumizani ku mbale yotumikira.
2. Gwiritsani kaloti zophika zophika ndi zitsamba zouma zatsopano.

Zosakaniza Zosakaniza ndi Zobwereza

Njirayi ikhoza kuchitidwa ndi kaloti nthawi zonse.

Ngati mulibe madzi a lalanje, sungani malingaliro omwewo ndi madzi omwewo kapena masamba osalidwa.

Khalani omasuka kuti mupeze zojambula ndikusintha zitsamba zosiyanasiyana ndi zonunkhira kuti mupite ndi zakudya zosiyanasiyana-njirayi idzakhalabe yofanana! Basil, thyme, rosemary, ndi ena onse amagwira ntchito bwino.

Malangizo Ophika ndi Kutumikira

Kaloti amathandizidwa mwamsanga ngati chakudya chamtundu wautentha kapena angapangidwe patsogolo ndikusangalala kutentha kutentha monga kuwonjezera pa saladi kapena mbale ya tirigu.

Ngati mukukonza kupanga kaloti pasanapite nthawi koma mukufuna kuti muziwotcha, dikirani kuti muwonjezere zitsamba zatsopano mpaka atayambiranso; mwinamwake kuwala kwa zitsamba kudzasokonezedwa.