Zakudya Zofunikira (potumikira)
Mabala - 198
Mafuta - 5g
Carbs - 30g
Mapuloteni - 8g
Nthawi Yonse 30 min
Konzani 30 min , Cook 0 min
Mapemphero 10
Kudya chakudya chamasana nthawi zina kumakhala kovuta. Jazz ndizitsulo zowonjezera bwino zomwe siziwoneka bwino koma zimasangalatsa kudya ndipo zidzakuthandizani kukhala okhutira.
Nyemba zonsezi ( masamba anu a luscious ) ndi masamba obiriwira ndi njira yosavuta yowonjezeramo zakudya zamagetsi ndipo zonsezi zimakhala zabwino, vitamini B zomwe zimathandiza kupanga maselo ofiira ndi oyera m'magazi. Nyemba zimakhalanso ndi mtundu wa wowuma womwe umagwiritsidwa ntchito ndi mabakiteriya wathanzi mumtunda kuti apange mafuta ochepa omwe amatha kuteteza ma selo.
Zosakaniza
- Ziphuphu zisanu ndi zitatu (ufa wa tirigu wonse)
- Zakupi 2 1/2 nyemba zakuda (zowonongeka, kuchokera ku 16 oz ozitha)
- Makapu 2 1/2 arugula (kapena sipinachi)
Kukonzekera
1. Ikani tortilla imodzi pa mbale kapena kudula.
2. Panizani 1/4 chikho chokanira nyemba zakuda kumbali imodzi ya tortilla. Ikani 1/4 chikho cha masamba kapena sipinachi pa nyemba.
3. Kuyambira kumapeto amodzi, tambani mthunzi mwamphamvu. Khalani pambali. Bwerezani ndi zotsala, nyemba ndi masamba mpaka chirichonse chikugwiritsidwa ntchito mmwamba.
4. Manga mkota wotsekedwa mwamphamvu mu pulasitiki ndi mufiriji mpaka mutagwiritsa ntchito.
5. Kutumikira, kagawani tortilla iliyonse yodulidwa mu zidutswa 1/2-inch.
Zosakaniza Zosakaniza ndi Zobwereza
Yesani kupanga izi ndi batala wa mandimu ndi zipatso kapena ricotta, tsabola wakuda, ndi zukini wovekedwa. Afunikanso kunyamula chinthu china kuchokera ku magulu awiri kapena atatu odyetsera zakudya kuti mugwirizane ndi zakudya zomwe mumadya. Mu njirayi, mumapeza starch kuchokera ku tortilla, mapuloteni ochokera ku nyemba (kapena chikasu kapena ricotta), ndi masamba kapena zipatso za masamba (kapena zukini kapena zipatso).
Malangizo Ophika ndi Kutumikira
Pangani mtanda pamapeto a sabata ndikudya chakudya chamasana 'kukonzekera' kwa inu ndi banja lanu mlungu wonse. Izi ndizopindulitsa kuti mupange ngati chikumbutso ku phwando lanu lotsatira.