Mavitaminiwa amawotcha kwambiri ndipo ndi ovuta komanso osakaniza.
Iwo amakhala okhudzidwa pang'ono kuposa anu ambiri mwachangu, ngakhale. Choyamba, mumayenera kuphika ndi kumalola kuti ikhale yotentha mu furiji mpaka ipange, pafupifupi ngati polenta . Koma zitatha izi, ndizoyenda bwino.
Ndizobwino kuti muzimenya ndi kuzimitsa mu furiji usiku watha kuti muwathandize kukonzekera tsiku lotsatira.
Chimene Mufuna
- 1 1/4 makapu
- ufa wa chickpea
- 1/2 supuni ya supuni tsabola wakuda
- 1/2 supuni ya supuni ya tsabola wofiira
- Supuni 3/4 nyanja yamchere
- 2 cloves adyo (kwambiri finely minced)
- 2 makapu madzi
- 1 chikho mafuta (zocheperapo zofunikira kuti muwonde)
Momwe Mungapangire Izo
- Lembani pepala lophika laling'ono ndi mapepala apulasitiki kapena pepala.
- Mu mbale yayikulu yofiira, whisk pamodzi zitsulo zonse zouma pamodzi ndi adyo ya minced mpaka mutaphatikizana.
- Pitirizani kuyambitsa madzi ndikugwiritsa ntchito whisk kuti muyambe mwamphamvu kuchotsa zonse.
- Thirani batter mu lalikulu saucepan ndi kuphika pa sing'anga mpaka sing'anga-kutsika. Onetsetsani mosalekeza ndi whisk kuonetsetsa kuti palibe mawonekedwe omwe amamenya. Izi zidzakupatsani zabwino zokometsera bwino mdzanja lanu monga chisakanizo thickens. Landirani izo. Iyenera kutenga pafupifupi mphindi zisanu kapena zisanu kuti ikhale yowonjezera, ndipo pafupifupi maminiti asanu ndi atatu kuti amveke kuti aziphika. Ngati batter ikuyamba kuthamanga mofulumira, kuchepetsa kutentha pang'ono. Apanso, nkofunika kuti muzimenyana nthawi yonseyi. Musayende, ngakhale kwa mphindi zingapo.
- Kamvedwe kameneka kamakhala kofiira ngati phula lofewa kapena phulusa , chotsani kutentha ndipo nthawi yomweyo imafalikira ku pepala la sarani kapena pepala lolembapo pepala.
- Pitirizani mu makositete kuti mliri uzikhala pafupi 1/2 inchi wandiweyani.
- Ikani mu furiji kwa maola osachepera atatu. Ndikofunika kuti kumenyana kumveke bwino, kapena kuti mudzakhala ndi nthawi yovuta kuwombera anyamatawa.
- Kamvedwe kameneka kamakhala kakang'ono pang'ono, tengerani mafuta okwanira 1 1/2 masentimita a 360 F pamsana-kutentha kwambiri. Mukhozanso kugwiritsa ntchito kwambiri mwachangu. Ikani chidutswa cha batter kuti muwone ngati mafuta akutentha. Iyenera kuyamba kuthamanga mwamsanga pamene mafuta atsala pang'ono kupita.
- Gwiritsani ntchito mpeni kuti muchepetse tizilombo tating'ono ting'onoting'ono (kapena mawonekedwe omwe mukufuna) kwa fries. Kenaka mmodzi ndi mmodzi, bweretsani nsalu ya sarani ndikuchotsani mwachangu ndikuwatsitsimutsa mu mafuta otentha.
- Fry these in batches mpaka zonse zophikidwa. Ndabwereranso ntchentche zanga zomwe sizinkaphika m'mphepete mwa firiji pamene ena anali kuphika kuti aziziziritsa.
- Kuphika mpaka atakhala ndi golide wagolide kumbali iliyonse (pafupifupi mamita 4 kapena kuposerapo) ndi kuyika pa nsalu zamapiko kapena mapepala kuti mutenge mafuta owonjezera.
- Fukani ndi kukhudza tsabola wakuda kwambiri ndi ufa wa chili. Tumikirani nokha kapena ndi msuzi wokondedwa wanu.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 107 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 247 mg |
| Zakudya | 18 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 3 g |