Mapiritsi a masamba a Rosemary ndi Mtedza wa Pistachio

Zakudya Zofunikira (potumikira)

Zikhala - 91

Mafuta - 6g

Carbs - 9g

Mapuloteni - 3g

Nthawi Yonse 60 min
Konzani mphindi 15 , Cook 45 min
Mapemphero 5 (1/2 chikho aliyense)

Njirayi imaphatikizapo zowonjezera za ubongo monga biringanya, zomwe zimakhala zosakaniza ndi carbs komanso zitsime zabwino zowonjezera ndi potaziyamu . Komanso, pistachios, yomwe imapereka vitamini E , imadzaza ndi mafuta osatetezeka, mapuloteni, ndi carotenoids lutein ndi zeaxanthin, zomwe ziri bwino kwa maselo onse a thanzi.

Mafuta a maolivi omwe amadziwika bwino kwambiri amachititsa kuti kusakanikirana ndi magulu ambiri a antioxidants komanso anti-inflammatory drugs, komanso mafuta abwino . Kumbukirani kuti kuwonjezera mafuta pambuyo pophika kuphika kumathandiza kukhalabe ndi thanzi labwino, monga kutentha kwapamwamba kwambiri kungathe kuwononga zakudya zake zopanda mphamvu zamasamba.

Zosakaniza

• 1 biringanya chamkati, kutsukidwa ndi kudula mu zidutswa zazing'ono
• ¼ chikho chimasungunuka mchere wambiri pistachios, coarsely akanadulidwa
• Mitundu itatu imatulutsa rosemary, yosambitsidwa komanso yopangidwa bwino
• Supuni imodzi imasuta paprika
• Supuni imodzi yosapitirira mafuta a azitona

Kukonzekera

1. Chotsani uvuni ku madigiri 400.
2. Gwiritsani ntchito zopangira zonse, kupatula mafuta a azitona, mupange mbale yophika. Sungani pang'onopang'ono mpaka mutagwirizanitsa. Ikani mu uvuni ndi kuphika kwa mphindi 45 mpaka 1 ora.
3. Yang'anani ndikudutsitsa mphindi 20 iliyonse. Kambewu kake kamakhala kofewa ndi kofiira, chotsani ku uvuni ndikukhala kwa mphindi zisanu. Ikani mafuta ndi kuponyera mofatsa kuti muvale.

Zosakaniza Zosakaniza ndi Zobwereza

M'malo mofiira paprika, mungagwiritse ntchito ufa wowonjezera, sriracha, kapena tsabola wa cayenne.

Mphuno iliyonse imapatsa chisangalalo cholimba mwa njira yake, komanso mphamvu zotsutsa zotupa. Komanso, capsaicin-chomera chomera chimene chimapatsa sriracha ndi cayenne kutentha kwake-chingayambe kagetsi kake .

Mukhozanso kuwonjezeranso adyo watsopano kuti aziwonjezera vitamini C , antioxidant yofunika kwambiri, komanso kuonjezera kutsekemera kwa vitamini B1 kapena thiamin, zomwe zimapitiriza kuyendayenda komanso mtima uli wathanzi. Shallots angapangitsenso kuwonjezera kowonjezera, kuphatikizapo nyenyezi yapamwamba yopatsa thanzi. Anyezi aang'ono amenewa, ali ndi quercetin , yomwe imatha kupewa matenda a mtima, mtundu wa shuga, ndi khansa zina.

Malangizo Ophika ndi Kutumikira

Kutumikira ofunda ndi chidole cha plain yogurt kuti muchepetse kutentha pang'ono. Tumikirani pamodzi ndi nsapato ya ufa wa nkhuku kapena nkhuku, kuphatikizapo saladi yosakaniza.

Mungathe kukulunga ndi kusunga biringanya zotsalira mufiriji usiku wonse. Zosangalatsa zimakokera bwino pakhofi.

Zomwe mukuyenera kuchita ndi kubwezeretsanso mu microwave kwa masekondi 30 kapena mu uvuni kwa mphindi 10 pa madigiri 350 kuti mukondwere ndi mbaleyo.