Wokazinga phwetekere ndi Fennel Msuzi

Zakudya Zofunikira (potumikira)

Zikhala - 177

Mafuta - 13g

Carbs - 14g

Mapuloteni - 5g

Nthawi Yonse Mphindi 90
Konzani mphindi 15 , Cook 75 min
Mapemphero 6 (makapu 1 1/2 aliyense)

Sungani nthata ya tomato yonse yosungunuka nthawi zonse. Mukamamva ngati palibe chophika m'nyumba, mchere wanu umatha kusandulika msuzi kapena msuzi mofulumira.

Tomato wophika ndi wolemera kwambiri m'thupi lomwe limatchedwa lycopene , lomwe lawonetsetsa zotsutsana ndi khansa m'mayunivesite osiyanasiyana. Fennel ndi otsika kwambiri kalori masamba omwe ali ndi tsabola-ngati kukoma, omwe awiri awiri bwino ndi tomato msuzi. Fennel ndi zokoma pamene zokazinga kapena zonunkhira zochepa zimagwiritsidwa ntchito mu saladi. Yesani msuzi wa phwetekere kuti mukhale ndi calorie yochepa komabe mungathe kuyanjana ndi masamba.

Zosakaniza

• 1, 28-ounce amatha kusungunuka pamodzi ndi tomato
• 1/4 chikho cha mafuta
• 8 apakati cloves adyo, peeled
• 1 osakaniza anyezi
• 1 sing'anga fennel babu, cholimba kwambiri achotsedwa
• Supuni 1 ya mafuta a maolivi
• Supuni 2 supatso ya phwetekere
• 4 makapu otsika-sodium nkhuku kapena masamba msuzi
• mchere ndi tsabola, kuti alawe

Kukonzekera

1. Chotsani uvuni ku 425F.
2. Dulani nyemba za tomato mu mbale 9, 13 masentimita 13 kuphika, kuswa tomato mosamala ndi manja anu. Onjezerani mafuta a azitona ndi adyo cloves ndi mapiritsi angapo a mchere ndi tsabola wakuda. Khalani pambali.
3. Dulani anyezi ndi fennel mu 8 hunks lalikulu. Dulani mafuta ndi kukonza pepala lophika.
4. Kuphika phwetekere ndi anyezi / fennel osakaniza mu uvuni kwa mphindi 35 mpaka 40, oyambitsa ndi kuponyera pakati pophika.

1. Chotsani ku uvuni ndikusamutsira ku mphika waukulu. Onjezerani phwetekere ndi msuzi, kuyambitsa, ndi kubweretsa kwa chithupsa. Pezani kutentha kuti musamve ndipo muphike maminiti 15.
2. Chotsani kutentha ndi mosamala mu magulu, pure msuzi mu blender, kusunga chivindikiro pang'ono ajar kuti mpweya wothamanga utuluke pamene ukuphatikiza.
3. Lawani, yesani zosakaniza monga mukufunikira, ndikutumikira.

Kusinthasintha kwa Zosakaniza ndi Kupititsa

Simungapeze fennel? Mukhoza kugwiritsa nthiti ziwiri kapena zitatu za udzu winawake wophika komanso wophika pamodzi ndi anyezi. Selari, monga fennel, imakhala ndi ubweya watsopano komanso watsopano, komanso imakhala yotsika kwambiri.

Ngati mumakonda kukoma, onjezerani 1 kapena 2 anchovies ku poto yophika ndi tomato. Anchovies ali ndi amamu acitamic acid omwe amadziwika kuti glutamate, omwe amathandiza kwambiri kuyamwa kwa phwetekere komanso zakudya zina.

Malangizo Ophika ndi Kutumikira

Kuti mudye chakudya chokwanira, perekani ndi sandwich yachitsulo kapena chidutswa cha tirigu wothira tirigu (pamwamba ndi pesto, ricotta, kapena vinyo wambiri wa maolivi) kumbali.

Kapena, pangani mchere wanu wodwala kuti uwaza pamwamba pa supu.

Kuti mupange khunyu, pukuta mkate wambiri mumatchi, kuika pepala ndikuphika ndi adyo wothira, zitsamba, ndi mafuta a maolivi. Kuphika mu uvuni wa 350F kwa mphindi 15 mpaka 20 kapena mpaka golide wofiira ndi crispy chabe.

Sungani fondel frond ndikugwiritsa ntchito monga zokongoletsa msuzi.

Sungani mapesi ndipo muwaonjezere kuzokongoletsera masamba. Mukhoza kupulumutsa mapesi pamodzi ndi masamba ena ndipo mumatha mufiriji wanu mpaka mutakhala ndi mphika wokwanira.