Zakudya Zofunikira (potumikira)
Zikhala - 117
Mafuta - 7g
Carbs - 4g
Mapuloteni - 11g
Nthawi Yonse 60 min
Konzani mphindi 15 , Cook 45 min
Mapemphero 8
Izi ndizosavuta kupanga sipinachi , koma kuwala. Njira iyi ikhoza kusintha malo anu osapinachi omanga chophimba. Kugwiritsira ntchito tchizi ndi feta m'malo mwa kirimu ndi cheddar tchizi mumapangidwe awa amapulumutsa mafuta ndi ma calories, koma amapereka kukoma komweko ndi mawonekedwe. Ikani izi mu uvuni, kapena mugwiritse ntchito wophika pang'onopang'ono kuti mupite patsogolo. Sangalalani monga cholowa, chosangalatsa kapena chosakaniza.
Zosakaniza
- 2 masentimita 10 ounce masipinachi odulidwa ndi mazira
- ¼ akanadulidwa anyezi
- Supuni 1 ya mafuta a maolivi
- 1 8-ounce phukusi kanyumba tchizi, mafuta ochepa 2%
- ½ chikho feta cheese
- ½ chikho cha Monterey jack
- Mazira 2
- Supuni 1 supuni ya ufa
- Supuni ya supuni imodzi yokhala ndi mchere kapena zosakaniza zina zonunkhira kuti mulawe
- Supuni 1 ya mandimu
- Supuni 2 grated Parmesan tchizi, zolimba (osati zouma zowonongeka)
Kukonzekera
1. Yambani zowonjezera ku 350F.
2. Pewani sipinachi m'mabokosi kapena mbale ya 2-quart casserole.
3. Fry anyezi odulidwa mu mafuta mpaka atayambe kuyenda ndikuyamba kuchepa.
4. Sakanizani zinthu zonse kupatulapo tchizi ta Parmesan mu mbale ya casserole. Fukani Parmesan pamwamba.
5. Kuphika kwa mphindi 40-45 kapena mpeni womwe umayikidwa pakati umatuluka woyera ndipo tchizi pamwamba timayamba kuoneka bulauni. Tiyeni tiime kwa mphindi 10.
Kutentha ndi ma crudites kapena chips zomwe mukufuna.
Zosakaniza Zosakaniza ndi Malangizo Ophika
Njirayi imakhala yosavuta kusintha, kotero ngati muli ndi zosakaniza zonunkhira kapena saladi yokutira zovala zomwe mumazikonda, omasuka kuziwonjezera. Mwachitsanzo, mukhoza kuwonjezera supuni ya ½ ya Chinese Five Spice Powder kapena zosakaniza zonunkhira kuti mupatse sipinachi casserole. Si zachilendo kuwonjezera zouma zodyerako zosakaniza kapena zouma zamasamba zosakaniza pamodzi ndi njira yopatsa sipinachi casserole.
Kunena za zonunkhira, mukhoza kupanga sipinachi kuti imveke zokometsera. Onjezerani zina mwasakani pa sipinachi mbale mwa kuwonjezera tsabola wa jalapeno, tsabola wofiira kapena tsabola wa cayenne. Kungowonjezerani izi pokonzekera anyezi.
Sipinachi ndi yodzaza ndi chitsulo, zojambula, ndi zitsulo, koma yemwe amati iwe sungakhoze kuwonjezera zina. Onjezerani mitima yambiri ya atitchoku, broccoli, kaloti kapena zukini kuti mukhale ndi zakudya zabwino. M'malo mwa anthu osokoneza, chimanga cha chimanga, kapena mkate, mutumikire ndi nkhaka, jicama, kolifulawa mapulaneti kapena mapepala a tsabola.
Kale ikhoza kukhala m'malo mwa sipinachi ngati mukufuna kuyesa masamba osiyana ndi izi. Chinthu china chabwino chowonjezera ndi adyo watsopano. Chikho cha nkhuku yophika kapena nkhuku yophika ikhoza kuwonjezeredwa ku njira iyi kuti ikuonjezere mapuloteni, ngakhale kuti ku Greece yogurt Kuwonjezera pa izi zimapereka zambiri.