Kuphika masamba a Brussels ndi saladi yokazinga

Zakudya Zofunikira (potumikira)

Malori - 137

Mafuta - 5g

Carbs - 19g

Mapuloteni - 7g

Nthawi Yonse Mphindi 35
Konzani 10 min , Cook 25 min
Mapemphero 4 (1/2 chikho aliyense)

Mphuno ndi ziphuphu za Brussels zimagawidwa bwino muzomera za Brussels zowonjezera ndi saladi yokazinga ya mphodza.

Mofanana ndi nyemba zambiri, mphutsi ndizomwe zimakhala zotsika mtengo komanso zosasinthika-mukhoza kugula mapaundi oposa madola awiri ndipo mutenge mavitamini ambiri komanso mapuloteni ambiri. Komanso, amapereka potaziyamu yothandizira magazi, magazi othandiza magazi, komanso mafuta. Ndikulumikizana kopambana kwa zakudya zothandiza kuthana ndi kuthamanga kwa magazi.

Mukakawotchera komanso mutaphatikizana ndi ziphuphu zaku Brussels, mumakhala ndi chakudya chopanda nyama kapena maziko a mapuloteni ena, monga nkhuku kapena nsomba .

Zosakaniza

• 1/2 chikho chophika mphodza
• 1 sing'anga karoti
• 1/2 tsabola wofiira
• 1/2 supuni ya supuni mchere wosakaniza
• Supuni 1 ya mafuta a maolivi
• 4 lalikulu Brussels zimamera, shredded
• Maolivi 8, sliced
• Supuni 2 timadzi timadzi
• 1/4 supuni ya supuni pansi tsabola wakuda

Kukonzekera

1. Lembani pepala lalikulu lophika ndi kuchenjeza uvuni ku 350F.
2. Pewani mphodza, karoti, ndi belu tsabola ndi mchere ndi maolivi ndikukonzekera pepala lophika. Kuwotchera kwa 20 mpaka 25, kuyang'ana ndikugwedeza chirichonse pafupi theka.
3. Pamene okonzeka, kagawo karoti muwonda woonda ndi dice tsabola.
4. Phatikizani mphodza, zophimba, zoumba zoumba zoumba ku Brussels, azitona, madzi a mandimu, ndi tsabola wakuda.

Zosakaniza Zosakaniza ndi Zobwereza

Mukhoza kugwiritsa ntchito tsabola iliyonse ya belu ndi mtundu uliwonse wa azitona womwe mwakhala mukuwathandiza.

Pankhani ya azitona, mudzawona mitundu yambiri m'masitolo a manzanilla ndi kalamata ndi awiri mwawamba kwambiri. Mitengo ya azitona (monga manzanilla) ndi azitona zakuda (monga kalamatas) zimasiyana ndi kukongola kwawo, ndi azitona zakuda zikukwera kuposa zobiriwira. Zakudya zawo zimakhala zofanana-zonse zimapereka mafuta odzaza mafuta odzola komanso amchere ena. Komabe, yang'anani sodium. Zidzasiyana malinga ndi mtundu wa brine omwe amagwiritsidwa ntchito, choncho tengani miniti kuti muyerekeze malemba .

Komanso simukufuna maolivi opangidwira pazitsamba izi, koma ndizowona kuti maolivi wobiriwira amakhala odzaza ndi pimientos, almonds, adyo, ndi zina zowonjezera, zomwe zidzakhudza calorie yawo.

Malangizo Ophika ndi Kutumikira

Mukakhala ndi zinyama zambiri za Brussels mukhoza kuziwaza mu pulogalamu ya chakudya. Popeza tikugwiritsa ntchito anayi pano, ingogwiritsani ntchito mpeni. Dulani mphukira iliyonse mu theka, ndiye, gwiritsani kumapeto kwa tsinde lakuthwa, pewani pang'ono mpaka mutha kumapeto.

Mukhoza kutaya chimaliziro.