Zakudya Zofunikira (potumikira)
Zikhala - 353
Mafuta - 13g
Carbs - 37g
Mapuloteni - 25g
Nthawi Yonse 15 min
Konzani mphindi 15 , Cook 0 min
Mapemphero 2
Chitsime chabwino cha mapuloteni m'mawa chimakuthandizani kuti muzidyera tsikulo. Pano, mumapeza mapuloteni awiri kuchokera ku yog yogurt ndi dzira yophika, ndipo masamba atsopano amachititsa kuwonjezeka ndi kuunika.
Yogurt yogulitsira ndi yofala kwambiri monga gawo la zakudya za Mediterranean , kudya zakudya zomwe zingachepetse chiopsezo cha khansa zina, monga khansa ya m'mawere. Zimakhala zachilendo kwambiri pophatikizidwa ndi mafuta ndi zonunkhira. Sankhani ma yogurt omwe ali nawo "ali ndi miyambo yamoyo ndi yogwira ntchito" pa phukusi kuti athandizenso chitetezo cha mthupi ndi kusunga dongosolo lanu lakumadya nthawi zonse.
M'njira iyi, timagwiritsiranso ntchito zonunkhira za Middle East zomwe zimatchedwa za'atar zomwe zimakhala ndi mavitamini a thyme, sumac, ndi sesame, kuwonjezera kukoma kwa yogurt ndi masamba.
Zosakaniza
- ½ chikho chosakhala mafuta kapena otsika mafuta yog yogurt kapena labina
- Supuni 1 ya mafuta a maolivi
- 1/16 supuni ya tiyi mchere
- ¼ supuni ya za'atar
- 1 lalikulu yophika dzira
- ¼ chikho chitumbuwa tomato, theka
- ½ tsabola wonyezimira wothira, wothira
- 6 sing'anga za malamamu za kalamata
- 1 sing'anga lonse tirigu pita mkate
Kukonzekera
1. Sungani yogolo pa mbale kapena mbale, pangani divot yaing'ono ndi supuni ndi mafuta odzola. Fukusira mchere ndi za'atar pa yogurt.
2. Kutumikira ndi dzira yophika, tomato yamatcheri, belu tsabola, azitona ndi pita mkate.
Zosakaniza Zosakaniza ndi Zobwereza
Anthu ambiri samadya zokwanira za zipatso zam'madzi ndi masamba, makamaka masamba. Bwanji osayambitsanso tsikulo ndikusangalala ndi zakudya zanu pa kadzutsa?
Yesetsani kugwiritsa ntchito nkhaka mmalo mwa tsabola tsabola chifukwa cha kukoma kwachikhalidwe. Gwiritsani ntchito mkate wachikale kapena mkate wa ku Turkish simit (wozungulira mkate wa bagel kawirikawiri umakhala ndi mbewu za sesame) mmalo mwa pita. Zakudya za Naan ndi Turkish simit sizimapangidwa kuchokera ku mbewu zonse, kotero ngati musankha mikateyi, yesetsani kuti mudyetse mbewu zomwe zatsalira tsikulo kuchokera kumagulu onse a mbewu.
Ndipo ngati mukuyang'ana kuti muwonjezere kukoma kwa mbale yanu, yikani masiku olemera a potassium ndi amondi.
Malangizo Ophika ndi Kutumikira
Kupangira mazira owiritsa: ikani mazira mu mphika wambiri ndikudzaza ndi madzi ozizira kuti muphimbe mazira. Kutentha pamwamba pa stovetop mpaka madzi atayamba kuwira. Mukangotentha, zitsekani madzi, zindikirani poto ndikuzisiya, zophimba, mphindi 10. Sakani mazira ndikulowa mu madzi osambira a madzi oundana kuti muzizizira. Peel ndi kudya!