Zakudya Zofunikira (potumikira)
Malori - 174
Mafuta - 7g
Carbs - 6g
Mapuloteni - 23g
Nthawi Yonse 40 min
Konzani 10 min , Cook 30 min
Mapemphero 4 (chikho 3/4 aliyense)
Malo ambiri ogulitsidwa amagula komanso nkhuku ya nkhuku imapangidwa ndi tani ya ma calorie ya mayonesi, mdima wakuda ndi wonyezimira nyama, ndipo imamenyedwa pamtundu wina wa mkate woyera. Zitha kukhala ndi tiyi tating'onoting'onoting'ono tomwe timakondweretsa. Pamene mukuganiza kuti mukusankha bwino, nkhuku ya saladi yamasamba ikhoza kukhala ndi mafuta, sodium ndi makilogalamu.
Pangani mankhwala abwino ndi zowonjezera monga nyama ya nkhuku yoyera, avocado , yogagisi ya Greek, ndi zakudya zina zambiri kuti mukhale chakudya chokoma komanso chokoma. Iyenso imadzazidwa ndi mapuloteni ochokera kwa nkhuku ndi yogurt ndipo ili ndi mafuta okhutiritsa ndi mafinya oyamikira chifukwa cha avokosi. Amakhalanso ndi mafuta ochepa kwambiri a sodium ndi odzaza kuposa nkhuku ya chikho, ndikupanga kusankha bwino chakudya chamasana.
Zosakaniza
- 1 chifuwa chachikulu cha nkhuku (pafupifupi 2 makapu owotchedwa)
- ufa wa adyo, kulawa
- tsabola wakuda watsopano
- 1 little avocado, yosenda
- Supuni 2 plain nonfat Greek yogurt
- Supuni 2 mandimu kapena madzi a mandimu
- 1/4 supuni ya supuni ya adyo ufa
- tsabola watsopano
- 1/2 chikho chodula anyezi, mtundu uliwonse
- 1/2 chikho chodula udzu winawake (pafupifupi nthiti imodzi)
Kukonzekera
- Kutentha kotentha ku 350F. Nyaka ya nkhuku yam'mawa ndi adyo ufa ndi tsabola. Ikani mu mbale yophika ndi kuphimba ndi zojambulazo. Kuphika mphindi 25 mpaka 35, kapena mpaka thermometer imalowetsedwa pakati pa 165F. Chotsani nkhuku ndipo mulole kuziziritsa musanayambe kusamba.
Mu mbale yaikulu, smash avocado. Muziganiza mu yogurt, mandimu laimu, adyo ufa ndi tsabola. Muzigwira nkhuku, anyezi ndi udzu winawake. Sungani m'mbiya yosungira madzi m'firiji.
Zosakaniza Zosakaniza ndi Zobwereza
Valani supuni yanu ya salaku nkhuku ndi cilantro, chitowe, ndi jalapeno ya dera lakumadzulo.
Kuti mukhale ndi ufulu wopanda mkaka, chotsani yogurt ndi kusinthana mu mapepala ambiri (ofanana ndi kuchuluka).
Malangizo Ophika ndi Kutumikira
Sungani sitepe (ndi nthawi) popanga chikhochi ndi nkhuku yophika. Mukhoza kupanga njirayi kuti ikhale ndi chakudya chamadzulo mlungu wonse. Amasangalala kwambiri atakulungidwa m'thumba lonse la tirigu, pagawo kakang'ono ka mkate wopangidwa ndi tirigu, kapena pamwamba pa saladi yatsopano.