Zosangalatsa komanso zokoma komanso zopanda kanthu ... pali zambiri zomwe zimapitilira mu masika osavuta komanso msuzi wa chilimwe. Ikuwunika koma komabe imayimitsa kamvekedwe kake ka madzi, mdima wambiri wamasika .
Chimene Mufuna
- 5 makapu madzi a madzi
- 8 anyezi wobiriwira / mapiritsi
- Supuni imodzi yowonjezera maolivi mafuta
- Supuni 1 yapamadzi yamchere mchere
- 2 mapesi akuda
- 3 makapu nkhuku kapena masamba msuzi
- 1 chikho china-mkaka yogurt *
- Tsabola wakuda mwatsopano kuti alawe
- Kukongoletsa mwatsopano
- timbewu timbewu ,
- katsabola , kapena
- chitetezo (zosankha)
Momwe Mungapangire Izo
- Ngati madzi amadzimadzi amadza, monga momwe amachitira, pamakhala ndi mizu yodalirika, kudula ndi kutaya mizu. Sungani masamba ochuluka kwambiri monga momwe angathere-ali odzaza ndi cress kukoma! Pukutani madziwa, ngati kuli kofunika: Ikani madzi otsekemera mu mbale yayikulu, yambani madzi ozizira, tulutsani madzi otsika mumadzi (kusiya dothi lililonse ndi kumbuyo kumbuyo kwa mbale), ndipo yanizani madziwo mu saladi spinner kapena pamapepala angapo a mapepala.
- Sakanizani anyezi wobiriwira ndikuwapukuta bwino.
- Mu mphika wapakati pa kutentha kwapakati, tenthe mafuta mpaka muthe. Onjezani anyezi wobiriwira ndi kuwaza ndi mchere. Cook, oyambitsa nthawi zambiri, mpaka anyeziwo ndi ofewa, pafupifupi maminiti atatu.
- Pakali pano, chepetsa ndi kuwaza udzu winawake. Yonjezerani ndi zobiriwira anyezi ndi kuphika, kuyambitsa kawirikawiri, mpaka mutachepetse, mphindi zitatu.
- Thirani mu msuzi ndipo mubweretse ku simmer. Onjezerani madziwa ndipo mubweretsenso ku simmer kachiwiri. Chotsani kutentha ndikukhala pafupi mphindi zisanu.
- Sungani supu pogwiritsa ntchito kumiza kapena pulojekiti ya zakudya, pogwiritsa ntchito magulu ngati n'kofunikira (gwiritsani chinsalu cha khitchini pamwamba pa blender kapena purosesa ya zakudya kuti mukhale ndi splatters iliyonse ndi kupewa kutentha kotheka). Kuti msuzi wofewa ukhoza kutheka, muthamangitse purée kudzera mumsambo wabwino kapena mphero.
- Whisk mu yogurt. Onetsani mchere kuti mulawe, ngati mukufunikira. Onjezerani tsabola wakuda wakuda kuti mulawe. Phimbani ndi kuzizira kwa ola limodzi ndi mphindi imodzi.
Kutumikira chilled, wokongoletsedwa ndi zitsamba zatsopano, ngati mukufuna, ndi mafuta odzola.
* Kufunika kwa yogurt yosaoneka bwino, kosakoma ndi koyenera kumveka bwino (vinyo wotsekemera siwomwe mukufunira mu supu iyi), koma zokoma komanso zowonjezera zokoma komanso zokometsera mkaka wa mkaka kwenikweni zimayika msuzi pamwamba pamwamba poyerekeza ndi pogwiritsa ntchito mtedza wa mafuta ochepa kapena wosafatani. Dziwani kuti kuti mutenge mawonekedwe wandiweyani, ma yogurt, mavitamini omwe amachotsa mafuta ambiri amachotsedwa nthawi zambiri amakhala owonjezera, omwe angasokoneze kuthekera kwawo kuti azigwirizana bwino ndi zakudya zina.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 96 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 8 mg |
| Sodium | 1,191 mg |
| Zakudya | 6 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 6 g |