Zakudya Zofunikira (potumikira)
Zikhala - 119
Mafuta - 6g
Carbs - 14g
Mapuloteni - 5g
Nthawi Yonse 195 min
Konzani 190 min , Cook 5 min
Mapemphero 8 (1/4 chikho aliyense)
Nthawi zonse mumatha kupeza chimbudzi pa friji ya dietitian - ndi yotchipa, kudzaza, ndi kumadzaza ndi mafuta abwino ndi mapuloteni omwe amachititsa kuti azikhala zosangalatsa zokwanira.
Ngakhale kuti ndimakonda kugula sitolo yogula hummus, nthawizina ndimakonda kusinthanitsa ndi nyemba zina zowonongeka, monga nyemba yowonongeka ndi yofiira, yomwe ingapangidwe maminiti chabe. Amagwiritsa ntchito nyemba zoyera, zomwe zimapangidwa ndi creamier, choncho n'zosavuta kugwiritsa ntchito mafuta ochepa. Chokhachichi chimangofuna kokha kochepa kansalu kofiira ndi mafuta ochepa a maolivi.
Zosakaniza
- ¼ chikho machesi
- 1 14-ounce akhoza nyemba zoyera
- Madzi a mandimu 1
- 2 supuni ya tiyi ya curry ufa
- ½ supuni ya chitowe
- ¼ supuni ya mchere
- 1 clove adyo (peeled ndi minced)
- Supuni 2 zosapitirira mafuta a azitona
- Supuni 2 cilantro (akanadulidwa)
Kukonzekera
- Ikani malo okhala mu mbale ndikuphimba ndi madzi. Khalani kunja kuti mulowerere ndi kuchepetsa osachepera maola atatu.
- Thirani mafinya ndi kuwonjezera pa pulogalamu ya zakudya pamodzi ndi nyemba, madzi a mandimu, ufa wowonjezera, chitowe, mchere, ndi adyo. Sakanizani mpaka itayamba kukhala yonyezimira, yowombera mbali ngati mukufunikira.
- Fufuzani mu mafuta pamene mukuphatika, mpaka kuviika ndi kokoma komanso kophatikizana bwino. Kokani mu mbale yotumikira ndikukatumikiridwa ndi cilantro.
Zosakaniza Zosakaniza ndi Zobwereza
Pamene ndikuganiza kuti mbale iyi imakoma bwino ndi nyemba yonyezimira komanso yonyezimira, mungalowe m'malo mwa nyemba zonyezimira -garbanzos, nyemba zamagazi, ngakhalenso mphodza zikanakhala zokoma kwambiri. Ndimakonda kwambiri kugwiritsa ntchito nyemba za lima, zomwe zimakhala zolimba kwambiri, zofanana ndi nyemba zoyera.
Ngati mukupanga mbale iyi kwa munthu yemwe akusowa mtengo wa mtedza, mugwiritseni ntchito ¼ chikho tahini, phala lachitsamba la seame lomwe limagwiritsidwa ntchito mu hummus, kapena bata la mpendadzuwa losawotchedwa
Malangizo Ophika ndi Kutumikira
Anagwidwa ndi mandimu wouma? Sungani pa peyala kapena perekani mu microwave kwa masekondi 10 kuti muthe kuwulutsa timadziti. Komabe sangathe kupeza madzi ambiri? Gwiritsani ntchito zest kuti mupereke mankhwala a dip lemony ndikuonjezerani pang'ono madzi osungira kuti muwathandize kuchepetsa zofuna zanu.
Ndimakonda kutumidwa ndi mbale yayikulu ya masamba obiriwira. Ndimakonda mtundu wosiyana ndi chikasu chokoma ndi chokongola, chowoneka bwino.
Anthu oterewa amafunikira kudya, kuphatikizapo mphete za nkhaka zamtengo wapatali, kaloti wa utawaleza, tomato wa chitumbuwa, kolifulawa, nyemba, ndi tsabola. Mukhozanso kuponyera pita kapena mkate wa mkate wothira mafuta, makamaka mbeu zonse, zomwe ndi bwino kuti magazi aziwongolera.
Ndimakondanso kugwiritsa ntchito izi kumangiriza kuti ndipange chophimba chokoma chamasana. Phulani nyemba yonse yamtundu wa nyemba ndi mpweya wosakanizidwa, masamba ndi letesi, masamba ambiri, nkhuku yophika komanso yophika, ndi kuwaza chakudya cha mbuzi kapena feta.