Zakudya Zofunikira (potumikira)
Zikhala - 82
Mafuta - 1g
Carbs - 16g
Mapuloteni - 5g
Nthawi Yonse 45 Mphindi
Konzani mphindi zisanu , Cook 40 min
Mapemphero 4 (makapu 1 1/2 aliyense)
Msuzi ambiri a zamzitini-ngakhale zotsitsika-sodium matembenuzidwe-ali pamwamba kwambiri mu sodium. Kupanga nokha ndi njira yabwino. Msuzi wokometsetsa ndiwo njira yabwino yogwiritsira ntchito ndiwo zamasamba komanso kuwonjezera zakudya zokhudzana ndi magazi ku chakudya chanu.
Tomato ndi okwera kwambiri mu antioxidant lycopene , yomwe ndi carotenoid yomwe ingathandize kupewa khansa ndi matenda a mtima. Kugwiritsira ntchito tomato ndi basil anyezi am'mawa amachititsa kuti phwetekereyi ikhale yathanzi komanso yopanda mchere. Tsabola wofiira wokazinga amawonjezera kukoma kokoma, komanso mkaka pang'ono mlingo wa mapuloteni. Onjezerani zitsamba za tsabola wakuda watsopano ndipo mutumikire ndi saladi yatsopano ya chakudya chamadzulo.
Zosakaniza
- 6 tomato aakulu
- 1 lalikulu tsabola wofiira belu
- 4 cloves adyo
- Mkaka wa 3/4 kapu (kapena mkaka wosankha)
- Supuni 1 ya tsabola wakuda watsopano
- 1/4 kapu yamatsuko atsopano
Kukonzekera
Kutentha kotentha ku 400F. Lembani pepala lophika ndi zikopa.
Dulani tsabola wofuula mu theka ndikuchotsa mbewu ndi tsinde.
Malo a tomato, tsabola wofiira, ndi adyo pa pepala lophika ndi kuwotcha mphindi 10.
Chotsani adyo ndi tsabola ndi tomato. Bwererani ku uvuni kwa mphindi 20.
Chotsani ku uvuni ndikuloleza masamba azizizira. Peel zikopa za tsabola ndi tomato.
Onjezerani zonse zowonjezera ku blender yoponderezedwa kwambiri ndipo muphatikize mpaka zosalala. Kutentha msuzi kufunika kutentha mu saucepan pa moto wochepa.
Zosakaniza Zosakaniza ndi Zobwereza
Gwiritsani supuni ya ½ yowuma bwino m'malo mwazitsulo zatsopano ngati inu mulibe mwatsopano.
Malangizo Ophika ndi Kutumikira
Tumikirani ndi saladi kapena theka sangweji kuti mukadye chakudya chamasana. Bweretsani zitsulo pazitofu pa moto wochepa. Mungathenso kusangalala ndi kuzizira ngati chakudya cholimbikitsa.