Zakudya Zofunikira (potumikira)
Zikhala - 303
Mafuta - 6g
Carbs - 46g
Mapuloteni - 19g
Nthawi Yonse 45 Mphindi
Konzani mphindi 15 , Cook 30 min
Mapemphero 4 (makapu 1 1/2 aliyense)
Pano pali msuzi wotentha wa veggie ndi mapuloteni a madzulo. Konzekerani kukometsera maluwa omwe mumawakonda kwambiri ndi nkhuku zowakometsera mu Moroka. Zakudya zowonjezera zodzala ndi zamasamba, sinamoni, ndi mbatata ndi zolembera zokoma kuchokera ku ufa wowonjezera, chitowe, masamba, tomato, ndi nkhuku, zonse zomwe zimapangitsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda , tizilombo toyambitsa matenda , komanso tizilombo toyambitsa matenda mlingo wa mavitamini ndi mchere.
Zosakaniza
- Supuni 1 ya mafuta a maolivi
- 12 ounces osayenerera, nkhuku zopanda chikopa zimagawa, zidutswa zidutswa-inchi
- 1 wonyezimira chikasu anyezi
- 2 sing'anga adyo clove
- Supuni 1 ufa wophika
- Supuni 1 pansi chitowe
- ½ supuni ya supuni pansi sinamoni
- 7 makapu odulidwa wothira muzu masamba (mbatata, kaloti, turnips, ndi / kapena parsnips)
- 2 makapu otsika sodium nkhuku msuzi
- ¼ chikho zoumba zouma, cranberries, kapena yamatcheri
- 1 chikho chinayambitsidwa tomato (zamzitini kapena zatsopano)
Kukonzekera
1. Thirani mafuta mu mphika waukulu pamwamba pa kutentha kwakukulu.
2. Fukani nkhuku ndi mchere ndi tsabola. Onjezerani ku mphika ndikuyimbira mpaka golide wonyezimira koma osaphika, pafupi maminiti awiri. Tumizani ku mbale ndikuyika pambali.
3. Onjezerani anyezi ku mphika ndikuyimbira mpaka mutayika bulauni, pafupi maminiti 4. Onjezani adyo ndikupatseni mphindi imodzi.
4. Onjezerani ufa wowonjezera, chitowe ndi sinamoni ndikugwedeza kwa masekondi 30.
Onjezani muzu masamba, msuzi ndi zoumba.
5. Phimbani ndi kuimiritsa kwa mphindi pafupifupi 20 mpaka 25, mpaka zamasamba zophikidwa ndi zokoma. Onjezerani msuzi wambiri kapena kupopera madzi, kothira kotayi pa nthawi, ngati mphika wochepa kwambiri ukufunidwa.
6. Onjezerani tomato ndi nkhuku ndikuyimiritsani kwa mphindi 7 kapena 10, kapena mpaka nkhuku yophika.
Zosakaniza Zosakaniza ndi Zobwereza
Mizu ya masamba imakula pansi ndipo imakhala ndi mbatata , turnips, parsnips, kaloti, rutabagas, ginger, anyezi ndi adyo, kungotchula pang'ono. Mukasankha kuti muzu wa zamasamba uziphatikizira bwanji, muzikumbukira kuti amapereka zakudya zosiyana. Mbatata ya mbatata imakhala yapamwamba kwambiri mu Vitamin A ndi ma calories kusiyana ndi turnips ndi parsnips, koma muli ndi Vitamin C. ochepa. Pazigawo zitatu izi, ma parsnips ali ndi fiber ndi potaziyamu . Sankhani zokondedwa zanu, komanso kumbukirani kuti zosiyanasiyana ndizofunikira, kotero muziphatikizapo zamasamba zosiyana siyana momwe mukufuna.
Pangani zakudya zamasamba izi pogwiritsa ntchito makapu 3 ophika nkhuku m'malo mwa nkhuku ndi masamba m'malo mwa nkhuku. Gawo la nkhuku zophikidwa liri ndi ma gramu asanu a mapuloteni poyerekeza ndi 32 magalamu a mapuloteni mu mawere 4 a nkhuku. Ngati muli ndi zamasamba, onetsetsani kuti mumatenga mapuloteni kwina kulikonse tsiku lonse kuchokera ku zakudya monga Greek yogurt, mtedza, ndi mbewu.
Mukhozanso kupanga zamasamba zanu poyatsa mtsuko wa madzi ndi kuwonjezera pa kupita kwanu. Yesani anyezi, adyo, parsley, thyme, bay masamba komanso chile chouma.
Malangizo Ophika ndi Kutumikira
Kutumikira mphodza pa mpunga wofiira kapena wachibale. Kumbukirani kuti mpunga wakuda ukhoza kutenga mphindi 45 kuphika, kotero yambani kuphika pamene mukupanga mphodza. Couscous kumbali ina akhoza kuphika maminiti 5 mpaka 10.
Mukhozanso kugawanika mphodza ndi saladi wobiriwira kuti mukhale ndi zakudya zambiri. Ikani theka la kapu ya kale ndi theka la sipinachi, sakanizani supuni ya maolivi owonjezera a maolivi, finyani madzi atsopano a mandimu, ndi pang'ono opera tsabola wakuda ndi kusangalala.