Chokha Chokhazikika Chokha Chokha

Nkhumbayi imakhala yosangalatsa kwambiri m'nyengo yachilimwe pamene katsitsumzukwa kali mu nyengo ndi kukudya nthawi zonse kumveka ngati lingaliro labwino. Khalani omasuka kugwiritsa ntchito zonsezi chaka chonse, komabe, ndikulowetsani chilichonse chamtundu uliwonse chomwe muli nacho!

Chimene Mufuna

• Katsitsumzukwa Kosakaniza:
• 1/2 mapaundi watsopano katsitsumzukwa
• Mafuta a azitona, kwa brushing
• Mchere ndi tsabola kuti mulawe
• Kwa Quiche:
• 8 ma ounces-style
• tchizi wopanda mkaka wosankha , wasokonezeka
• 2 12.3-pulogalamu yamagetsi imayimitsa tofu, yothira
• 1/2 chikho chimodzi chotchedwa soy milk kapena
• mkaka wa amondi
• 1/4 chikho cha yisiti
• Supuni 3 zowonongeka bwino
• 3 supuni ya supuni
• Supuni 3 za mkaka wopanda kirimu, monga Tofutti
• Supuni 1 ya mchere
• 1/2 supuni ya supuni ya tsabola watsopano
• 1/2 supuni ya supuni ya adyo ufa
• 1/2 supuni ya supuni ya anyezi
• 1/4 supuni ya tiyi turmeric

Momwe Mungapangire Izo

1. Sakanizani katsitsumzukwa. Kutenthetsa grill kutentha kwakukulu. Sambani mitsuko ya katsitsumzu ndi mafuta. Mchere wonyezimira ndi tsabola, ndi grill kwa mphindi zisanu kapena zisanu, kapena mpaka pang'onopang'ono ndi zofiira. Chotsani ku grill, kudula mu zidutswa ndikuyika pambali.
2. Sakanizani uvuni ku 350 F. Pangani mafuta pang'ono papepala 9 "ndipo perekani pambali.
3. Konzani quiche. Fukani pafupifupi 1/2 ya tchizi ta mkaka wosakanizika pansi pa mbale ya pie. Phulani katsitsumzukwa pamwamba pa tchizi tating'onong'ono. Khalani pambali. Mu blender, ndondomeko ya tofu, mkaka wa soya, yisiti ya zakudya, masamba a mchere, chimanga, mkaka wosakaniza mkaka, mchere, tsabola watsopano, supuni ya adyo, anyezi, ndi mafuta mpaka atayatsa. Onetsetsani zotsalira za mkaka wopanda tchizi pogwiritsa ntchito matabwa. Thirani kaphatikizidwe mu mbale yophika.

1. Kuphika kwa mphindi 35-40 mpaka golide wofiirira, kapena mpaka katsulo kakang'ono kamene kamalowetsedwa pakati kumakhala koyera. Kutumikira ofunda kapena ozizira

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	192
Mafuta Onse	10 g
Mafuta okhuta	3 g
Mafuta Osatchulidwa	3 g
Cholesterol	25 mg
Sodium	119 mg
Zakudya	11 g
Matenda a Zakudya	2 g
Mapuloteni	16 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)