Zakudya Zofunikira (potumikira)
Malori - 361
Mafuta - 10g
Carbs - 53g
Mapuloteni - 15g
Nthawi Yonse 30 min
Konzani mphindi 15 , Cook 15 min
Mapemphero 6 (makapu 1 1/2 aliyense)
Pasitala saladi ndi yophweka kupanga zambiri ndi phukusi la chakudya chamasana, kunyamula pikiniki, kapena kubweretsa pota. Zomwe muyenera kuchita ndi kuphika pasitala ndikudula masamba obiriwira. Mitundu yambiri yomwe mungawonjezere ku saladi ndi yabwino.
Zakudya zofiira monga tsabola wofiira ndi tomato zili ndi phytochemical yotchedwa lycopene , yomwe ingakhale ndi anti-inflammatory yomwe imakhudza maselo akuyikira mtima ndi mitsempha ya magazi, ndipo ingachepetse chiopsezo chokhala ndi kansa ya prostate pakati pa khansa zina monga m'mawere, mapapo, chikhodzodzo, mazira, ndi coloni.
Basal Ribboned amawotcha msuzi wonsewo, kotero kukhudza kwa maolivi ndi vinyo woyera vinyo wosavuta kumafunika kuti zinthu zonse zizibwera palimodzi. Kuti mupereke saladi iyi pasakhale mphamvu, onjezerani nyemba za mapuloteni ndi feta tchizi kwa mafuta ndi kukoma.
Zosakaniza
- 8 ounces cavatappi kapena pasitala yowuma monga fusilli kapena bowtie
- 1 tsabola wofiira wonyezimira wofiira, finely akanadulidwa
- 1 wonyezimira wachikasu kapena lalanje belu tsabola, finely akanadulidwa
- 1/2 kapu yamatcheri yamtengo wapatali
- 1 yaying'ono zukini, finely akanadulidwa
- 1 yaying'ono yofiira anyezi, finely akanadulidwa
- 1 kapu yamatsuko atsopano, tsatirani nsonga
- 4 ounces block feta tchizi, kudula muzing'onozing'ono
- 1, 15-ounce akhoza nyemba zoyera, kutsanulidwa ndi kuchapidwa
- Supuni 2 za mafuta
- Supuni 1 yoyera vinyo wosasa
- mchere ndi tsabola, kuti alawe
Kukonzekera
- Ikani pasitala molingana ndi maulendo a phukusi. Sakanizani ndi kutsuka pansi pa madzi ozizira.
- Mu mbale yaikulu, ponyani pamodzi zonsezi ndi phalata yophika komanso yophika. Onjezerani mchere ndi tsabola kuti mulawe.
Zosakaniza Zosakaniza ndi Zobwereza
Cavatappi ndi pasta yoboola kwambiri yomwe ili yabwino kwa saladi ya pasta chifukwa imatha kugwira masamba, zitsamba, ndi kuvala ndi mawonekedwe ake. Mabala ena akuluakulu a saladi amaphatikizapo pasta kapena mustie.
Mungagwiritse ntchito pasitala yonse ya tirigu, kapena kusakaniza tirigu ndi pasitala woyera chifukwa cha mtundu, kukoma, ndi maonekedwe osiyanasiyana. Kwa mapuloteni otchuka a gluten, mapuloteni apamwamba ndi ma fiber, yesani quinoa mmalo mwa pasitala.
Chinsinsichi chimagwira ntchito ndi nkhuku m'malo mwa nyemba zoyera. Sewerani mozungulira ndi ndiwo zamasamba-mungagwiritsire ntchito nandolo zatsopano kapena zowonongeka, chimanga chachitsulo, sipinachi yokadulidwa, kapena broccoli yokomedwa bwino. Kwa tchizi, mungagwiritsire ntchito salato ya ricotta yowonongeka, mozzarella, kapena tchizi kapena mbuzi, kapena kuyesa Parmesan m'malo mwake.
Zowonjezereka sizingatheke, koma lingaliro lalikulu ndi kudzaza saladi yanu ya pasitala ndi masamba ambiri abwino ndi zitsamba, mapuloteni ang'onoang'ono opangidwa ndi zomera, ndi mafuta ena abwino.
Malangizo Ophika ndi Kutumikira
Pofuna kusungira msuzi watsopano, khalani mumtsuko wa mini kapena vaseti ndipo mudzaze ndi madzi ngati momwe mungakhalire maluwa. Ikani pulasitiki yaikulu kapena thumba lambala pamwamba pa masamba a basil.
Izi zimathandiza kuti basiliti atsuke kotero kuti asawonongeke mwamsanga. Malo osungirako nsomba angagwiritsidwe ntchito popanga zovala za saladi kapena saladi, ndipo masamba amapereka zingwe zabwino pamene amawonjezera masangweji.
Pofuna kudulira basiloni, njira yotchedwa chiffonade, ikani masamba awiri kapena atatu pamwamba pa wina ndi mzake ndikuyikamo mwamphamvu.
Lembani mwatsatanetsatane mpata wochoka padera kupita ku mpukutuwo.