Zakudya Zofunikira (potumikira)
Zikhala - 132
Mafuta - 8g
Carbs - 12g
Mapuloteni - 4g
Nthawi Yonse 30 min
Konzani mphindi zisanu , Cook 25 min
Mapemphero 3
Kuwombera kokometsera pamwamba pa mbaleyi kumapereka chophimba chanu chokhazikika cha uvuni. Mafuta a sameamu ndi mbewu za sitsami zowonjezeretsa chiwonongeko cha ku Asia. Gawo labwino kwambiri? Katsitsumzukwa kumapanga chakudya chamtundu wathanzi, chotsutsa-zotupa ndipo ndi chokoma kwambiri pambali pa mapuloteni owonda-ndizochepa, zophatikizana ndi micronutrients zosiyanasiyana. Ndipo ngakhale kuti ikhoza kupangitsa mkodzo wanu fungo losazolowereka , akadali wathanzi kwambiri!
Zosakaniza
- 12 masentimita odzola katsitsumzukwa
- Supuni 1 ya mafuta a maolivi
- 1/4 supuni ya tiyi ya mchere
- Supuni ya 1/2 ya sesame mafuta
- Supuni 1 yosungunula adyo
- 1/4 chikho Panko mkate
- Supuni 1 tiyi ya sesame
- 1/4 supuni ya supuni tsabola wakuda
- 1 dash nyanja mchere
Kukonzekera
- Chotsani uvuni ku 425F.
- Sambani ndi katsitsumzukwa katsitsumzu. Tayani mapeto a mapesi.
- Ikani katsitsumzukwa pa pepala lophika lomwe lili ndi zojambulazo. Thirani mafuta a azitona ndi kuwaza mchere pamwamba pa katsitsumzukwa ndikuponya kuti muvale. Akhalitseni katsitsumzukwa muzitsulo imodzi yokha kuphika pepala ndikuphika kwa mphindi 15 mpaka 20, kuwapukuta kamodzi pokhapokha atakhala okoma.
- Pamene katsitsumzukwa kali mu ng'anjo, kutentha mafuta a sesame mu kasupe kakang'ono pa sing'anga kutentha. Mafuta akakhala otentha, onjezerani adyo ndikuphika kwa mphindi imodzi. Samalani kuti musatenthe adyo kapena musiye kulawa kowawa. Onjezerani ndi mikate ya breadcrumbs, nyemba za sesame, tsabola, ndi mchere. Kuphika kwa pafupi mphindi zisanu mpaka kusakaniza kumakhala mopepuka kofiirira ndi crispy. Chotsani kusakaniza ndi kutentha ndi kuika pambali.
- Chotsani katsitsumzukwa ku uvuni ndi pamwamba ndi breadcrumb osakaniza.
Zosakaniza Zosakaniza ndi Zobwereza
Katsitsumzukwa kameneka kamakhala ndi chidwi chodziwika bwino cha Asia popanda kukhala wochulukirapo. Kuwonjezera mu zitsamba zouma kapena zouma monga thyme kapena oregano zingapatse katsitsumzukwa chizindikiro chowala, monga momwe zikanakhalira ndi kutsekemera kwa mandimu. Ngati mungawonjezere zitsamba, sungani mafuta a sesame ndi mafuta.
Kuti mukhale ndi galimoto yapamwamba, mungathe kutenga pafupifupi theka la mikate ya mkate ndi zitsamba zambiri za sitsamba kapena mbeu ya hemp kuti muwonjezere zakudya, komabe izi zimapangitsa kuti zakudya zowonjezera zikhale zowonjezera. Mukhoza kuchotsa zonsezi.
Kwa anthu omwe amadya zakudya zopanda thanzi, gwiritsani ntchito mapuloteni a gluten, Panko kapena oyambirira. Khalani omasuka kuwonjezera tchizi cha Parmesan ku chisakanizo cha breadcrumb, kutentha kutatsekedwa.
Kwa mkaka wopanda mkaka wa mkaka, mungagwiritse ntchito yisiti ya zakudya m'malo mwa tchizi. Onjezerani supuni ya mtedza wodulidwa wothira mafuta ndi wathanzi.
Malangizo Ophika ndi Kutumikira
Mukhoza kutsuka katsitsumzukwa kapena katsabola. Kuwotcha kumapatsa kukoma kokoma kwa smokey popanda kusokoneza kapangidwe kake.
Kuti mudzipangitse nokha, sungani katsitsumzukwa ndi mafuta a azitona komanso mchere pa pepala lophika losavuta kuti mukhale oyeretsa. Sungani nokha mbale mu dzenje mwa kuponyera mixcrumb osakaniza a zosakaniza mu saucepan.
Kuti muchepetse katsitsumzukwa, khalani phesi limodzi ndipo musamapinde khungu mpaka mutasiya. Izi zidzateteza kupatukana kwachilengedwe ku matope, mapeto a matabwa ndi gawo lachisumaliro cha katsitsumzu.
Gwiritsani ntchito mapuloteni kapena zakudya zodyera. Nkhuku yowonongeka, nkhuku, kapena nsomba zikanakhala zokoma kwambiri. Mukhozanso kusangalala ndi katsitsumzukwa ndi mazira yophika kalembedwe kalikonse. Zinyama zikhoza kukhala zabwino zowonongeka, zosakaniza ndi ndiwo zamasamba, zowonda mapuloteni, ndi mpunga wofiira. Kapena, ponyani katsitsumzukwa katsabola mu saladi.