Zakudya Zofunikira (potumikira)
Zikhala - 390
Mafuta - 12g
Carbs - 43g
Mapuloteni - 24g
Nthawi Yonse 40 min
Konzani mphindi 15 , Cook 25 min
Mapemphero 2
Sardines amadziwika ndi mbiri yoipa, koma ndi mafuta omega-3 omwe amakhala ndi mapuloteni, omwe ali ndi zotsutsana ndi zotupa. Mabala a sardines ndi azitona zamchere ndilamato ndi anyezi owonjezera amathandiza kuti azikhala ndi zakudya zokoma komanso zamchere zomwe zimapanga mbale yokhutiritsa.
Mmalo mwa kuphulika koyera, pizza iyi imagwiritsa ntchito socca. Socca imatulutsa nkhuku (yotchedwa ufa wa chickpea) ndipo ili ndi mapuloteni, mapiritsi , ndi antioxidants kuti shuga ya magazi ikhale yosasunthika ndi kumenyana ndi ma cell.
Zosakaniza
- 1 chikho cha chickpea ufa
- 1 chikho madzi
- 1/8 supuni ya supuni mchere
- Sakanizani tsabola wakuda wambiri
- Supuni 2 za mafuta
- 1/2 chikho chochepetsedwa ndi anyezi wofiira
- 1, 4.4 payekha timathira mafuta a maolivi odzaza mafuta, opanda pake, osayera, osungunuka komanso osweka
- 1/4 kapu ya maolivi alamata, odulidwa
- 1/4 kapu yopalasita tsamba parsley
Kukonzekera
1. Whisk pamodzi ufa wa chickpea, madzi, mchere, tsabola, ndi supuni 1 ya mafuta a maolivi ndipo mukhalepo kwa mphindi 30 mpaka ola limodzi.
2. Kutentha pamwamba pamwamba ndikuyika masentimita khumi (4) otetezedwa kuchokera ku broiler. Lolani kutenthedwa pansi pa broiler mpaka kutentha mpaka kudutsa, pafupi mphindi zisanu.
3. Chotsani zotchinga kuchokera ku broiler ndikutsanulira mu chigamba cha chickpea.
Bwererani ku broiler ndi broil mpaka socca iyamba kuvunda, pafupi maminiti atatu.
4. Mu khungu lofiira, perekani anyezi mu supuni ya mafuta ya mchere ndi chitsulo cha mchere ndi tsabola, mpaka golidi ndi wachifundo, pafupi maminiti 6.
5. Chotsani socca ku skillet ndi pamwamba ndi sauteed anyezi, sardini, azitona, ndi parsley.
6. Kagawo kameneka kanapangika socca mu 4 ngakhale zidutswa zomwe zingatumikire.
Zosakaniza Zosakaniza ndi Zobwereza
Ngati mulibe nthawi yopanga socca, mmalo mwake mupatsidwe tirigu pita kapena tortilla m'malo mwake. Sinthani maolivi obiriwira kapena otsekemera ku maolivi a kalamata, ndipo ngati simungokhala fodya wa sardines muzigwiritsa ntchito nsomba zamzitini kapena salimoni m'malo mwake.
Kuti mutenge zamasamba, mugwiritsirani ntchito tempeh yogwedeza kapena dzira lophwanyika m'malo mwa sardines.
Malangizo Ophika ndi Kutumikira
Kulola chickpea kumenyera pansi kumapangitsa ufa wa chickpea kukwanira madzi, koma ngati mulibe nthawi mungathe kudumpha. Mukhozanso kupanga socca kutsogolo ndi kukonzanso kutentha mu uvuni kapena skillet musanafike.