Chophimba chophimba mchenga wachitsamba chodyetserako zamasamba, cholimbikitsidwa ndi zokopa za kuphika kwa Greek, kuphatikizapo feta tchizi ndi mopepuka tizilombo toyambitsa matenda, tikulumikiza mu ufa wa tirigu wambiri wa tirigu. Msukwawu wachi Greek uyu wothira chophimba amapanga chakudya chamasana kapena chotukuka.
Chinsinsi ndi chithunzi chovomerezeka ndi Bungwe la Chakudya cha Tirigu.
Chimene Mufuna
- 4 masentimita 10 tirigu onse a tirigu
- 3/4 chikho feta cheese (crumbled)
- 16 tomato yamatchesi (mochuluka kapena mochepetsedwa, osachepera pakati)
- 10 azitona zakuda (zowonongeka)
- 1/2 anyezi wofiira (utapatulidwa woonda)
- Katsamba kakang'ono ka chikasu (kagawo)
- Nkhaka 1 (itayikidwa)
- 2 tbsp balsamic viniga
- 1 tbsp mwatsopano parsley (odulidwa)
- 1 clove adyo (minced)
- 2 tsp maolivi
- 1/4 tsp mchere
- 1/4 tsp tsabola
Momwe Mungapangire Izo
1. Mu mbale yowonjezera, phatikizani zitsulo zonse kupatulapo mitsempha.
2. Muyime kwa mphindi 20, ndikuyambitsa nthawi zina.
3. Sungani madzi ndi kugawaniza saladi pakati pa mitsempha.
4. Pindani pansi pa tortilla pang'onopang'ono podzaza ndiyeno pang'onopang'ono.
Malori / Kutumikira: 267
Zakudya Zakudya: Ntchito imodzi imapereka pafupifupi: 267 makilogalamu, 9 g mapuloteni, 31 g chakudya, 4 g ma fiber, 15 g mafuta (5 g saturated), 25 mg cholesterol, 39 mcg folate, 2 mg chitsulo, 748 mg sodium.
Monga masangweji a masamba kapena masangweji? Nazi ena ochuluka kuti ayese:
- Manga zamasamba tempeh ndi kalamata msuketi wa azitona
- Chikapu cha saladi cha Chickpea ndi chokoma chosangalatsa
- Kuphimba nyemba kosavuta ndi kujambula pepala
- Msika wamasewera wamasamba
- Nkhumba zotsekedwa "tchizi" ndi nyama yankhumba
- Injini 2 Idyani zakudya zamasamba ndi zokondweretsa
- Swiss chard ndi tchizi masangweji a zamasamba
- Zambiri zamasamba zamasamba ndi zamasamba zoganizira
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 629 |
| Mafuta Onse | 19 g |
| Mafuta okhuta | 8 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 25 mg |
| Sodium | 1,280 mg |
| Zakudya | 98 g |
| Matenda a Zakudya | 15 g |
| Mapuloteni | 22 g |