Nthawi zina chakudya chosavuta ndi chokoma komanso chokoma, ndi zovuta kukhulupirira kuti amapangidwa ndi zochepa chabe. Chomera ichi cha pasitala ndi tomato zouma dzuwa, mitima ya atitchoku, ndi nsomba zatsopano zowonjezera zimagwirizanitsa kuti zikhale zazikulu kwambiri kuposa chiwerengero cha zigawo zake ndipo ndizosangalatsa kwambiri zamasamba ndi pasta mbale.
Ndipo zomwe zingakhale zophweka-zotsekemera ndi tomato zouma zowonongeka zimatha kuponyedwa kuchokera mu chithacho ndikuponyedwa pa mbale ya pasitala kuti idye chakudya chochokera kuzinthu zachizolowezi komanso tsiku ndi tsiku. Pofuna kuti mbale iyi ikhale yosangalatsa kwambiri, onjezerani vinyo wosasa kwambiri wa basamu kumapeto, gwiritsani ntchito tsabola wofiira wofiira m'malo mwatsopano, ndikusintha pasitala watsopano wouma.
Chimene Mufuna
- Supuni 2 zabwino mafuta a azitona
- 3 cloves adyo (minced)
- 1/2 Tsabola wofiira (utoto)
- 1 mtsuko wothira mafuta otentha dzuwa, wothira, kapena pafupifupi 3/4 chikho chouma (kubwezeretsedwa ndi kuthira)
- 1 chikho atitchoku mitima (kuthiridwa bwino ndi coarsely akanadulidwa)
- 1/3 chikho chinachepetsa maolivi wakuda
- 1/3 chikho chodula chotsitsa
- Bokosi lopangira bokosi limodzi, lophika molingana ndi malangizo a phukusi (mchere madzi pamene mukuphika kuti mukhale ndi ubwino wabwino)
Momwe Mungapangire Izo
- Sautee minced adyo mu maolivi kwa mphindi 1 mpaka 2. Onjezerani tsabola wofiira ndipo mulole kutentha kwa mphindi imodzi kapena ziwiri.
- Onjezerani tomato wouma dzuwa, mitima ya atitchoku, maolivi, ndi basil ndipo mulole kuphika mpaka mutenthe, kupitilira mobwerezabwereza, kwa mphindi ziwiri kapena zitatu zina. Musagwedezeke, chifukwa mutayawonongera bwino kuchokera ku basil.
- Lembani pasitala wophika ndikutumikira.
Malangizo, Kusiyana, ndi Maphikidwe Owonjezera
Ndikofunika kuti zitsulo zisakanike bwino kuti mupewe zakudya zodyera mafuta kapena mafuta.
Mutha kuika mapepala ophikira dzuwa pamapiritsi asanawonjezere, ndipo pang'onopang'ono kupondereza mitima ya artichok ndi supuni yamtengo wapatali mu colander ndi njira yabwino yochotsera madzi.
Njirayi ndi yangwiro monga momwe zilili, koma mungafune kuikamo ndi mchere wamchere kapena mchere wa kosher ndi tsabola wakuda watsopano. Mungathe kukonkha nkhuku za Parmesan kumapeto (kapena mugwiritseni ntchito yisiti yopatsa zakudya ngati mukudya zamasamba).
Monga Chinsinsi ichi? Pali zakudya zambiri zopatsa thanzi zomwe mungasangalale nazo, monga zakudya zopatsa mafuta zamtundu wa pasta , mafuta onse a tirigu ndi tsabola , ndi mandimu ya mandimu ndi ya paini Cappellini pasta . Ndipo ngati mukufunafuna saladi yosungirako zamasamba, sankhani mapepala ena a saladi odyetserako zamasamba.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 101 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 0 mg |
| Sodium | 125 mg |
| Zakudya | 12 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 3 g |