Zakudya Zofunikira (potumikira)
Zikhala - 235
Mafuta - 9g
Carbs - 24g
Mapuloteni - 18g
Nthawi Yonse 60 min
Konzani mphindi 15 , Cook 45 min
Mapemphero 8 (makapu 1 1/2 aliyense)
Chophimbachi chili ndi mitundu yonse ya mbendera ya Italy: nkhuku zoyera, nyemba, ndi adyo, zobiriwira kale ndi zitsamba, ndi tomato wofiira. Kuphatikizapo mitundu yambiri mu zakudya zanu (mwa kuyankhula kwina, kudya utawaleza ) kumatanthauza kuti mumapeza mavitamini ambiri ndi antioxidants . Nkhuku yowonjezera ndi njira yosavuta yowonjezera mapuloteni owonda ku mphodza. Mitedza yokhala ndi mafinya imapangitsa kuti mphodza ikhale yopanda phindu ndipo imaphatikizapo maonekedwe ophwanyika kumalo omwe amatha.
Zosakaniza
- 1 pounds pansi nkhuku
- 12 ounces kale (pafupifupi makapu 4), odulidwa mzidutswa ting'onoting'ono
- 3 sing'anga cloves adyo, minced
- 1 sing'anga Bay tsamba
- 1/2 supuni ya supuni yotchedwa oregano, youma kapena yatsopano
- 1/2 supuni ya supuni yotchedwa thyme, youma kapena yatsopano
- Mphindi 15 amatha kuyamwa nyemba, kutsanulidwa ndi kuchapidwa
- 3 makapu madzi (msuzi kapena msuzi)
- 1 28-ounce akhoza moto wowotcha tomato
- Supuni 1 ya mchere (ngati osagwiritsa ntchito msuzi ngati madzi)
- Supuni 3 zowonongeka ndi cilantro kapena parsley, kukongoletsa
- 1/2 chikho chophika mafuta
Kukonzekera
1. Kutentha uvuni ku 375F. Vvalani mbale yophika 9 x 13 inchi ndi mafuta a canola ndipo muike pambali.
2. Sakanizani nkhuku ndi manja anu ndikuphatikizana mu mbale yophika.
3. Onjezerani kale kale, adyo, masamba, oregano, thyme, nyemba, madzi kapena msuzi, tomato, ndi mchere ku chakudya chophika komanso kusonkhanitsa zonse pamodzi.
4. Ikani mu uvuni ndikuphika kwa mphindi 40 mpaka 45, mukuyambira pakati pa kuphika, mpaka nkhuku yophika bwino ndipo mphodza imatentha.
Zosakaniza Zosakaniza ndi Zobwereza
M'malo mwa nkhuku za pansi, mungagwiritse ntchito mawere kapena nkhuku za nkhuku kuti mukhale ndi zakudya zofanana komanso zosiyana. Lembani chophimba monga pamwambapa, tulutsani nkhuku zophika, muziwaza kapena kuziwaza, ndiyeno zowonjezerani ku mphodza.
Mukufuna kupanga zamasamba? Nyemba ziwiri ndi nkhuku nkhuku.
Malangizo Ophika ndi Kutumikira
Kodi munayamba mwadzipangira msuzi wanu? Ndi zophweka. Pulumutsani mavitamini onse omwe mumagwiritsa ntchito tsiku ndi tsiku ndi kuwasunga mu thumba kapena ziwiya zosindikizidwa mufiriji. Mukakhala ndi ndalama zokwanira, khalani mumphika ndikuwonjezera madzi okwanira. Gwiritsani ntchito magolovesi kapena zonunkhira m'magazi osungunuka ndi kuzizira pa chitofu kwa maola awiri kapena awiri. Sungani masamba a trimmings ndi voila, inu munangopanga wanu masamba msuzi!