Zakudya Zofunikira (potumikira)
Mawerengero - 131
Mafuta - 6g
Carbs - 11g
Mapuloteni - 9g
Nthawi Yonse 30 min
Konzani mphindi 10 , Cook 20 min
Mapemphero 4
Chinsinsichi chimakuthandizani kusangalala ndi nsomba yokazinga yowonongeka mu njira yowakomera mtima shuga. Wophikidwa ndi chimanga chambewu, chophimba ichi chimaphika mu uvuni m'malo mozama kwambiri. Ikani pamwamba pake ndi chidole chokhala ndi mapuloteni a mapuloteni , odzaza ndi mafuta abwino ndi zitsulo .
Zosakaniza
- 4-ounce cod filets
- ¼ chikho chachitsulo chimanga
- ¼ supuni ya mchere
- ¼ supuni ya tsabola wakuda tsabola
- 1 sing'anga yamapepala, odzola, owongolera, ndi odulidwa
- ½ chikho chabwino kwambiri cha anyezi wofiira
- Supuni 2 laimu laimu
- ¼ supuni ya mchere
Kukonzekera
- Kutentha kotentha ku madigiri 400. Kutaya pepala lalikulu lophika ndi mafuta.
- Kufalitsa chimanga pa mbale yaikulu. Sakanizani mchere ndi tsabola. Sungani nsomba mopepuka mu chimanga. Konzani mofanana pa pepala lophika. Dulani pamwamba pa nsomba ndi mafuta ndikuyika mu uvuni kuti muphike mphindi 20, mpaka mutaphika ndikuwombera mosavuta ndi mphanda.
- Sakani mankhwala ophikira mu mbale. Sakanizani anyezi wofiira, madzi a mandimu, ndi mchere.
- Sungani nsomba yokhala ndi dollop yaikulu ya avocado puree.
Zosakaniza Zosakaniza ndi Zobwereza
Ndimakonda kugwiritsa ntchito chimanga chamwala chifukwa cha-ng'anjo chifukwa-kudabwa-ndiyo mbewu yonse ! Mbewu zonse zambewu zimakhalabe ndi chimanga ndi nyongolotsi ya tirigu wosakanikirana, kukula kwa fiber, vitamini, ndi mineral, zomwe zimapangitsa kukhala ndi thanzi labwino m'thupi mwa chakudya chodyera shuga. Komanso, chimanga chimaphatikizapo kukoma kokoma kwa zovala. Ngati simungathe kuzipeza ku golosale kapena msika wamalonda wakuderako, muzimasuka kuti musalowe m'malo abwino polenta, masa, kapena chimanga. Mukhoza kugwiritsa ntchito amondi ngati muli nacho.
Ngati mumakonda nsomba zokometsera zokometsera, onjezani supuni ya supuni ya paprika ndi masituni ochepa a cayenne mpaka kusakaniza. Njira ina yokhala ndi nyengo yofiira ndi yofiira, yomwe nthawi zambiri imapangidwa ndi ufa wa anyezi, ufa wa adyo, thyme, oregano, paprika, ndi cayenne. Zikhoza kukhala ndi mchere ngakhale, choncho tulukani mchere wowonjezera.
Ngati simukukula kwambiri pa mapepala , onetsetsani kuti mukusintha pepala la avocado ku sitolo yogula kapena salsa yokonzekera. Mwamunthu, ndimakonda zipatso za salsas monga mango kapena pichesa salsa pa nsomba.
Kuti mupulumutse nthawi, omasuka kusinthitsa sitolo yogula guacamole. Ngakhale kuti mwatsopano nthawi zonse mumakonda kwambiri, kugulitsidwa kale kumakhala kogula mwanzeru, makamaka ngati simungapeze mapepala okhwima aliwonse mu sitolo kapena mapepala anu amayamba kuyenda moipa musanagwiritse ntchito.
Malangizo Ophika ndi Kutumikira
Kuti muwone ngati avocado yanu yayamba, yang'anani kuti zitsimikizirani kuti zili ndi khungu lakuda popanda zopanda kanthu. Iyenera kuperekera ku khama lolimba koma mofatsa. Mukhozanso kuyang'ana mtundu pansi pa tsinde, womwe uyenera kukhala wobiriwira. Ngati ndiwotumbululuka kapena wachikasu, amafunika masiku angapo kuti azipsa. Ngati mdima wofiira, woposa.
Pofuna kudya chakudya ichi, perekani ndi mpunga wofiira kapena mbewu ina yonse, monga farro kapena quinoa , mutenge zitsamba zatsopano. Izi ndi zokoma ndi mbatata zophika kapena zophika. Ndimasangalala kwambiri ndi mbatata yosakanizidwa ndi ufa woumba. Zokoma ndi zokometsera kuphatikiza ndizokondweretsa.
Kuti mukhale osalira zambiri, perekani izi ndi mbali ya ndiwo zowonongeka. Popeza masamba ambiri akuwotchera pa madigiri 400, mukhoza kuyika pepala lokazinga la masamba opangidwa ndi mafuta mu uvuni pamsana pansi pa nsomba kuphika.