Zakudya Zofunikira (potumikira)
Zikhala - 197
Mafuta - 6g
Carbs - 28g
Mapuloteni - 8g
Nthawi Yonse 20 min
Konzani mphindi zisanu , Cook 15 min
Mapemphero 6 (1 chikho aliyense)
Imeneyi ndi chakudya chodyera chosavuta komanso chosavuta chomwe chimawoneka chokongola pamphepete ndipo chimaphatikizapo zokoma za masamba awiri okongola ndi tchizi. Ikhoza kutumikiridwa otentha kapena ozizira. Ndimakonda mawonekedwe ndi pakamwa-malingaliro a pasta, koma mungagwiritse ntchito maonekedwe ena a pasta, monga spirals kapena farfalle bowtie pasta.
Penne pasitala ndi masamba ndi tsabola wofiira amapanga nkhuku yayikulu ya nkhuku yowola. Ngati muli ndi tsabola wofiira, mungathe kuwawotcha panthawi imodzimodzi yomwe mukudya nkhuku. Mukhoza kulowetsa masamba ena monga swiss chard, monga sipinachi, kale kapena beet masamba.
Chinsinsichi chiri ndi pafupifupi makilogalamu pafupifupi 200 potumikira. Ali ndi Vitamini A ndi Vitamini C. Wadutsa mtedza wa palimodzi wa mtunda wautali. Ngati simukukonzekera kuyenda pamsewu wothamanga, ingophunzitsani kugawa gawo ndikusangalala nazo.
Chakudyachi chingapangidwe kukhala wosagwilitsi pogwiritsa ntchito pasta wopanda gluten . Zitsamba zimatha kusiya tchizi kapena kugwiritsa ntchito tchizi soy vegan.
Zosakaniza
- Sipinachi imodzi yatsopano sipinachi
- Masitala asanu ndi limodzi
- 1/2 chikho chophika tsabola wofiira, kudula mndandanda
- 1/2 chikho feta cheese, crumbled
- Supuni 1 ya mafuta a maolivi
- Supuni ya 1 basamuki viniga
Kukonzekera
1. Wiritsani pasitala monga momwe mwakhalira phukusi, pafupi maminiti 11.
2. Pasitala ikadatha, idyani ndikuyikira mu mbale yotumikira. Ndimakonda kuponyera ndi supuni ya batala, koma m'malo mwake mungakonde kuwonjezera mafuta pang'ono a azitona. Buluu kapena mafuta amachititsa kuti asagwirane pamodzi.
3. Ngakhale kuti pasta ikuphika, tsambulani chithumwa cha Swiss kapena sipinachi (kapena kuphatikiza kwa awiri), kuchotsa zimayambira.
Pewani mchere mu saladi kuti muchotse madzi ochulukirapo kapena muwawume wouma.
4. Thirani supuni ya mafuta a maolivi mu poto yamoto.
5. Gwiritsani ntchito chithumwa cha Swiss kapena sipinachi mu mphika wozizira ndipo mwamsanga muzitsitsimutsa m'mafuta mpaka maluwa asungunuka pamasekondi 30 mpaka 60. Onjezerani supuni ya supuni ya viniga wosasa ndi kusonkhezera, kenako chotsani kutentha.
6. Onjezerani sipinachi kapena swiss chard ku pasitala.
7. Ndimagwiritsa ntchito tsabola wofiira wam'chitini, ndikungowatulutsa mumtsuko ndi kuwadula ndikukhala nawo masentimita awiri ndikuwonjezera nawo pasitala. Mungasankhe kudula tsabola wofiira, makamaka ngati mutumikira pasitala ndi nkhuku yoweta.
8. Onjezerani checheted feta cheese.
9. Ponyani pang'onopang'ono pamodzi ndikutumikira.
Zosakaniza Zosakaniza ndi Zobwereza
- Pangani chakudya champhongo chimodzi, kuwonjezera nkhuku yodulidwa m'malo moyamikiranso nkhuku mosiyana.
- Nthawi zambiri ndimakonda kudya mbaleyi popanda tchizi, makamaka pamene ndimagwiritsa ntchito nkhuku kapena nsomba.
- Mungagwiritse ntchito sipinachi yaiwisi mu pinch, koma muyenera kuyamwa bwino mutatha kutentha kapena kutenthetsera, ndipo simungayisinthe. Kungowonjezerani viniga wosanganiza ndi sipinachi ndikuponyera ndi pasitala.
Malangizo Ophika ndi Kutumikira
Tumikirani ngati mbale yodetsedwa yokhala ndi nkhuku kapena nsomba.
Mukhoza kutentha kapena kuzizira.
Ndimatenga limodzi kuti ndikadye chakudya chamasana tsiku lotsatira ndikudya chimakhala chozizira kapena kubwezeretsanso mu microwave.
Izi zimapanga mbale yophika bwino kapena mbale yapikisiki, idatentha kapena yotentha.