Zakudya Zofunikira (potumikira)
Zikhala - 280
Mafuta - 14g
Carbs - 18g
Mapuloteni - 20g
Nthawi Yonse Mphindi 35
Konzani mphindi zisanu , Cook 30 min
Mapemphero 4
Pano pali chokoma, chopangidwa mosiyana pamasewero omwe angakuthandizeni kukhala okhutira kwa maola. Kuphatikizidwa kwa mafuta apamwamba m'thupi, mapuloteni, ndi mafuta wathanzi kumapangitsa chakudya cham'mawa kukhala chakudya chokwanira. Izi zikutanthauza mphamvu yabwino kwa inu mutatha kudya.
Mtundu wambiri wa mitundu yosiyanasiyana kuchokera ku zikopa zimapangitsa mphamvu yotsitsimutsa ya antioxidant , komanso quinoa ndi zakudya zamagazi, kotero shuga lanu la magazi lidzakhalabe labwino komanso lokhazikika mutatha kudya.
Zosakaniza
- Supuni 2 za mafuta
- 1 chikho chopukutira bowa
- Sakani katsitsumzukwa kamodzi, kudula mu zidutswa za inchi-1
- 1/2 chikho chodulidwa tomato
- Mazira aakulu 6
- 2 azungu zazikulu za dzira
- 1/4 chikho chonse mkaka kapena mkaka wopanda mkaka wopanda mkaka
- 1/2 supuni ya supuni mchere, yogawidwa
- 1/8 supuni ya supuni tsabola wakuda
- 1 chikho chophika quinoa
- 1/2 chikho chopangidwa ndi gawo la mozzarella tchizi
- Supuni 3 zophika, zidagawanika
- Supuni 1 yodulidwa parsley, yokongoletsa
Kukonzekera
1. Yambitsani uvuni ku 350F.
2. M'katikati mwa skillet, pafupifupi masentimita 9 mpaka 10, pamtunda wapamwamba, kudya mafuta a maolivi kwa mphindi imodzi.
3. Onjezerani bowa, katsitsumzukwa, ndi theka la mchere ndikupaka mpaka bowa likhale lofiirira ndipo atulutsanso chinyezi, pafupi maminiti 7.
4. Onjezerani tomato ku skillet ndikuphika maminiti awiri kapena atatu. Chotsani kutentha.
5. Dulani pamodzi mazira onse, mazira azungu, mkaka, mchere wonse, ndi tsabola mu mbale yamkati.
6. Onjezerani mazira, quinoa, tchizi, ndi basil ku skillet ndi ndiwo zamasamba, ndikuyatsa mofatsa kuti masamba azigawa mofanana.
7. Kuphika pakati pa mphindi makumi awiri, kapena mpaka mazira atalowa mkati. Onetsetsani kuti muperekenso pa mphindi 15 kuti muteteze kuphika. Mazira adzapitiriza kuphika akakhala mu skillet.
Zosakaniza Zosakaniza ndi Zobwereza
Sungani bowa wochuluka ndi katsitsumzukwa kwa masamba omwe ali m'dera lanu, kapena omwe mumakonda kwambiri. Njirayi ndi yodalirika, kotero mutha kusangalala mosiyana siyana chaka chonse. Zosiyanasiyana ndizo chakudya choyenera , pambuyo pake.
Ngati mukufuna zina zambiri, onjezerani supuni ya tiyi ya zokometsera zanu zomwe mumazikonda kwambiri kuti musangalatse masamba atsopano (ie ufa wophika, ufa wa chile, chitowe, ndowe). Iwo adzawonjezera dash yowonjezereka yopindulitsa-zotupa, ndipo phokoso la turmeric limapanga dzira losakaniza popanga mtundu wokongola wa chikasu.
Ngati simukugwirizana ndi quinoa, yesani mpunga wofiira m'malo mwake. Dziwani kuti mapuloteni amawerengera pang'ono.
Sinthani zotsalira zowonongeka m'malo mwa zophika zowonongeka kuti mupulumutse nthawi (ndipo gwiritsani ntchito zotsalira).
Malangizo Ophika ndi Kutumikira
Musamamweke frittata kapena mazira akhoza kuuma. Kuphika mpaka dzira litakhazikika.
Mukakonzeka, kanizani frittata mu 4 servings, kukulunga mu pulasitiki ndi kujambula, ndikuwombera chakudya cha kadzutsa mungathe kupanga microwave maminiti. Mukhoza kuyisakaniza ndi kapu ya zipatso zatsopano kapena zipatso za antichromeidant punch.
Mukhozanso kusangalala ndi chakudya chimenechi. Sinthani mbale iyi kuti ikhale chakudya chosavuta podyetsa ndi saladi wobiriwira, kapena peyala ndi mbale ya msuzi wa veggie msuzi ngati mukufuna kutentha.