Zakudya Zofunikira (potumikira)
Zikhala - 128
Mafuta - 9g
Carbs - 4g
Mapuloteni - 8g
Nthawi Yonse 60 min
Konzani mphindi 60 , Cook 0 min
Mapemphero 8 (1/2 chikho aliyense)
Sangalalani ndi zokoma zabwino za chilimwe ndi saladi yapamwamba ya phwetekere . Ovala vinyo wosasa wa basamu ndi zokometsera zatsopano zokhala ndi zokometsetsa, ngakhale zilipo zochepa chabe, zimakhala ndi tani ndi zakudya zambiri.
Mozzarella mwatsopano ndi mafuta ochepa komanso apamwamba kuposa mapulosi ena ambiri. Tomato amadzaza ndi antioxidant lycopene , wamphamvu yofiira pigment yomwe imateteza maselo ndi kumenyana kutupa. Mumapindula kwambiri ndikutumikira limodzi!
Zosakaniza
- Supuni 2 zowonjezera mafuta azitona
- Supuni imodzi ya basamuki viniga
- Supuni 1 uchi
- 1/2 supuni ya supuni yotsekemera yokometsetsa adyo
- ¼ supuni ya supuni yowonjezera mchere
- ¼ supuni ya tiyi yatsopano tsabola wakuda
- 2 pints tomato yamatchire
- 8 ma ounces atsopano mozzarella tchizi, diced
- 1 chikho mwatsopano basil masamba, pafupifupi akanadulidwa
Kukonzekera
- M'chiwombankhanga muziphatikiza mafuta a vinyo, viniga, uchi, adyo, mchere, ndi tsabola; whisk bwino.
- Dulani tomato yense wa chitumbuwa mu theka.
- Ikani tomato mu mbale, kenako mutenge dothi lopangidwa mozzarella tchizi, kenaka musunge.
- Gwiritsani ntchito zosakaniza bwino kuti muvale zovala.
- Phimbani ndi kulola kukhala pansi kutentha kwa mphindi 30 musanayambe kutumikira.
Zosakaniza Zosakaniza ndi Zobwereza
Onjezerani zina zowonjezera zamasamba ku saladi, monga nkhaka, tsabola, tsabola, kapena broccoli kuti mukhale ndi mtundu ndi zakudya.
Basil ndi tomato amapereka mgwirizano wambiri wa saladi, koma zitsamba ngati chives, parsley, ndi tarragon zimapanga chinachake chosiyana koma chosangalatsa.
Malangizo Ophika ndi Kutumikira
Mutha kukhonza saladiyi mwamsanga mukangopanga, koma kulola kuti ikhalepo kwa kanthawi kochepa imalola kuti mavitamini apitirire komanso kukoma kwachilengedwe kwa tomato kudutsa. M'malo mphindi 30 kutentha, sitolo mufiriji mpaka okonzeka kutumikira.
Tumikirani ngati mbale kapena mbali ya masamba osakaniza; Onetsetsani saladi iyi yophikidwa ndi mbewu zophika monga quinoa, mpunga wofiira, kapena farro.