Zakudya Zofunikira (potumikira)
Zikhala - 257
Mafuta - 8g
Carbs - 19g
Mapuloteni - 27g
Nthawi Yonse 55 min
Konzani mphindi 15 , Cook 40 min
Mapemphero 6 (1 chikho chophikira + 1 chikhomo)
Nsomba za phwetekere zokhala ndi phwetekere zokhazokha zimachokera ku zitsamba za Provencal ndi zonunkhira ndipo zimathandizira kwambiri nsomba zokaphika. Ndi olemera komanso okoma, otsika mu carbs , ndi pansi pa makilogalamu 300 pa kutumikira.
Mphalawu ndi wodalirika mokwanira kuti ukhale ndi mtundu uliwonse wa nsomba (zikhoza kuyenda bwino ndi nkhono) ndipo ukhoza kupangidwa mosavuta ndi kubwezeretsa pamene mukuphika nsomba. Mchere wa mandimu unaphatikizidwira ku phwetekere panthawi yophika amawonjezera zilembo zowonjezera zomwe zimapangitsa kuti chakudyacho chikhale chabwino mu chilimwe kapena m'nyengo yozizira!
Zosakaniza
- Supuni 2 ya maolivi + supuni 1 ya nsomba
- ¼ chikho thinly sliced adyo
- 2 makapu ang'onoang'ono odulidwa anyezi
- 2 makapu ang'onoang'ono otchedwa fennel (pafupifupi 1 bulb lalikulu)
- 5 lalikulu magawo a lemon peel (pafupifupi lamu ½)
- 1 1/2 supuni ya tiyi Mchere wamchere, wagawanika (supuni 3/4 ya supuni ya supuni ya ¾ ya nsomba)
- 1/4 chikho choma vinyo woyera
- Makapu asanu am'chitini amathira tomato, palibe mchere wowonjezera
- 1.5 supuni ya tiyi ya oregano + 1/2 supuni ya tiyi ya nsomba
- Supuni 1 fennel mbewu
- ½ supuni ya supuni ya adyo
- ½ supuni ya supuni ya anyezi
- ¼ supuni pansi wakuda tsabola
- Manyowa asanu ndi awiri atsopano a thyme + 2 aphungu akuluakulu a rosemary, omangidwa ndi khitchini twine
- 6 6-ounce fillets kododo, kuchapidwa ndi kuyamitsidwa wouma
- 1/8 supuni ya tiyi paprika
Kukonzekera
- Chotsani uvuni ku 400F kwa nsomba.
- Onjezerani mafuta kumphika wamkati ndikubwezera kutentha. Onjezani adyo, fennel, ndi anyezi komanso nyengo ndi supuni ya 3/4 ya mchere. Kuphika kwa mphindi 10 mpaka anyezi ndi fennel ayambe kuchepetsa ndi kutembenuza kusintha.
- Onjetsani vinyo woyera kuti ukhale wochuluka ndikuphika maminiti awiri.
- Onjezani tomato, zouma oregano, fennel mbewu, adyo ufa, anyezi ufa, mandimu ndi mandimu. Muziganiza kuti muphatikize. Wonjezerani thyme ndi rosemary ndikudzichepetsa mosamalitsa mu phwetekere osakaniza.
- Lembani simmer, osaphimbidwa kapena pang'ono, kutsika kwa mphindi 30 mpaka 40 mpaka kusakaniza kumafanana ndi mphukira ya phwetekere ya tomato.
- Pakalipano, malowa amalembedwa pa zikopa kapena pepala lophika. Dulani firiji iliyonse ndi supuni ya tiyi ya ½ ya maolivi ndi nyengo ndi mchere, tsabola, oregano, ndi paprika.
- Kuphika mu uvuni wokonzedweratu kwa mphindi 15 kapena mpaka nsomba zikuyamba kufanana mosavuta ndi mphanda.
- Kutumikira, supuni imodzi ya chikho phwetekere imadzika pansi pa mbale ndikuyikira kodu mokoma pamwamba.
Zosakaniza Zosakaniza ndi Zobwereza
Chinsinsichi chimagwiritsa ntchito cod koma nsomba zoyera zosavuta kuzichita. Nsomba zotchedwa Shellfish zidzakondanso zokoma-kaya zimaphatikiza shrimp kuti zikhale pamwamba, zikutumikira ndi mchere wambiri, kapena kuziwonjezera mwachindunji ku mphodza. Ngati kuwonjezera pa mphodza, ndikupempha kuwonjezera chikho chimodzi cha madzi kotero pali madzi ambiri kuti aziphika nsomba.
Katemera watsopano akhoza kugwiritsidwa ntchito nthawi yake, kapena agwiritseni ntchito mwatsopano ndi zamzitini.
Ngati simungathe kupeza tomato wamchere, osachotsa mchere wochulukirapo kuti asungidwe mu sodium .
Ngati mukufuna zoonjezerapo za zakudya kapena mukufuna kupanga zamasamba, nyemba zoyera zophika zimatha kuwonjezeredwa ku puloteni ndi mapiritsi (onjezerani nthawi yophika 10).
Malangizo Ophika ndi Kutumikira
Ngati mulibe twin, rosemary ndi thyme mungangowonjezeranso ku mphika koma kungakhale kovuta kwambiri kuti muwagwiritse ntchito musanayambe kutumikira.
Nsomba ya phwetekere ikhoza kupangidwa masiku angapo pasadakhale ndikuyambiranso mu mphika pa chitofu pamene nsomba ikuphika.
Zokongoletsa ndi fennel fronds (pamwamba pa fennel babu).
Chakudyachi chimaperekedwa bwino ndi mkate wowonjezera koma sungani magawo m'maganizo ngati mukuyang'ana ma carb.