Zakudya Zofunikira (potumikira)
Zikhala - 383
Mafuta - 23g
Carbs - 32g
Mapuloteni - 14g
Nthawi Yonse 20 min
Konzani mphindi 20 , Cook 0 min
Mapemphero 4 (2 makapu aliwonse)
Mchere wa Mediterranean wotsekedwa ndi saladi ndi njira yothetsera chakudya chamadzulo kapena chakudya chamadzulo. Sankhani tomato lokoma, tomato ndi belu tsabola, kuphatikizapo mlingo wopatsa oregano watsopano wodula kuti mupange chakudya chosavuta koma chokoma.
FyI yazing'ono pang'ono: Nyemba za Garbanzo ndi njira yokoma yowonjezeramo mapuloteni ogwira ntchito ku zakudya zanu, kuphatikizapo mumapeza zowonjezera zowonjezera kwa tizilombo toyambitsa matenda. Oregano, monga zitsamba zambiri, imakhala ndi antioxidants komanso imakhala ndi anti-bacteria. Sangalalani!
Zosakaniza
- Supuni 3 zowonjezera namwali mafuta
- Supuni 2 timadzi timadzi
- Supuni 2 zatsopano oregano, odulidwa, komanso owonjezera zokongoletsa
- Supuni ya supuni yamchere, kapena kulawa
- Pepala wakuda wakuda, kulawa
- Mphindi 15 amatha nyemba za garbanzo, kuchapidwa ndi kuthiridwa
- 1 lalikulu nkhaka, peeled ndi akanadulidwa
- 2 makapu pang'ono chitumbuwa kapena tomato mphesa, kudula pakati
- 1 chikho chimodzi chofiira, chikasu, kapena lalanje, tsabola
- 1/2 chikho cha maolivi a Kalamata, odulidwa ndi odulidwa
- Mafuta 6 (pafupifupi 1 chikho) amadwala feta cheese
- Zosankha: ½ chikho chodulidwa anyezi wofiira
Kukonzekera
Pangani vinaigrette: Gwiritsani mafuta a mandimu, oregano, mchere, ndi tsabola mu botolo laling'ono. Sambani bwino ndi chivindikiro kuti muphatikize zopangira.
Pangani saladi: Thirani nyemba za garbanzo mu saladi yaikulu kapena kusakaniza mbale. Dulani nkhaka, tomato, belu tsabola, azitona, ndi anyezi ofiira omwe mungakonde. Onjezerani zamasamba zonse ku mbale ndi nyemba za garbanzo.
Yonjezerani tchizi ku nyemba ndi ndiwo zamasamba ndi kutsanulira chovala cha saladi pamwamba. Sakanizani bwino kuti muziphatikiza zosakaniza. Pamwamba ndi zina za oregano, ngati mungafune, musanatumikire.
Zosakaniza Zosakaniza ndi Zobwereza
Ngati mukufuna, mungasinthe nyemba za garbanzo kwa nyemba zina zomwe mumazikonda. Zonse zimapereka zitsulo, chitsulo, mapuloteni, ndi zina zambiri.
Powonjezeretsa mapuloteni, onaninso kuwonjezera mkaka wophika nkhuku wophika. Ngati muli ndi nkhuku yotsalayo izi ndizothandiza kwambiri!
Malangizo Ophika ndi Kutumikira
Saladi iyi ndi yabwino kwa chakudya cham'tsogolo ndipo ikhoza kusungidwa mu chidebe chosindikizidwa bwino mufiriji kwa masiku atatu. Pofuna kudya chakudya chanu, perekani zipatso zatsopano komanso mkate wa pita wopanda gluten.
Kuti mugwire chakudya chamadzulo chamadzulo chodyera, sungani malo ogwiritsa ntchito mitsuko ya masoni.