Zakudya zamasamba (ndi vegan !) Zophika zamasamba chili chili chophimba sichimawombera pamatenda kapena kununkhira. Zapangidwa ndi anyezi, adyo, ufa woumba ndi chitowe chakumwa, nyemba zambiri, ndipo zodzaza ndi masamba abwino: belu tsabola, kaloti, chimanga, tomato, ndi zukini. Kuthamanga pansi pa zina zoterezi? Khalani womasuka kusiya imodzi kapena ziwiri zamasamba ndi kuwonjezera mitundu yambiri ya mtundu kuti muzipanga - mudzakhalabe ndi chimanga chokoma komanso chokoma cha chilimu.
Chinthu chofunika kwambiri chogwiritsa ntchito wophika pang'onopang'ono kuti mupange chilili (kapena pafupifupi chirichonse) ndichapafupi. Ingokumitsani voggies anu, muwaponye mkati, ndipo ndinu abwino kupita! Ikani zokhazokha mu mphika wanu kapena wophika pang'onopang'ono, ndipo mubwere kunyumba ku chakudya chodyera chokwanira ndi chokwanira ndi zakudya zanu zamasiku asanu ndi limodzi (osati mafuta ambiri ndi makilogalamu, monga chilili ali otsika kwambiri palimodzi)!
Bwanji osapanga kawiri-kachiwiri ndikupanga zojambula ndi chili chonsecho! Mukufunikira lingaliro la masana pa tsiku la masana? Mungafune kufalitsa chilili chotsala pazipangizo zomwe zimagawidwa kuti mupite nawe kuofesi kuti mukhale ndi chakudya chophika kunyumba (zotsika mtengo) pamasabata.
Zomera za chilimwe zamasamba ndi zamasamba, zamasamba, ndi zowonjezera zonse zomwe zimakhala zowonongeka (ngakhale kuti mungafune kufufuza kawiri malemba anu zonunkhira kuti mutsimikizire).
Kodi mukupanga chilombo chodyera chophika? Onetsetsani kuti izi zowonjezera zokongoletsera zamasamba zimayesedwa .
Chimene Mufuna
- Anyezi 1, atayikidwa
- 2 cloves adyo, minced
- 1 tsabola wofiira kapena wachikasu, wodulidwa
- 2 kaloti, grated kapena sliced woonda
- 1 1/2 chikho chimanga
- 1 zukini, diced
- 2 nyemba za nyemba za impso
- 2 zikhomo 15 zimatchedwa tomato
- 1/2 chikho madzi
- 1 1/2 tbsp. chili poda
- 1 tsp. chitowe
- 1/2 Tsp tsabola wofiira
- Dash tsabola wa cayenne
- Dash tabasco msuzi (mwakufuna)
- Mchere ndi tsabola kuti mulawe (mwasankha)
Momwe Mungapangire Izo
- Phatikizani zowonjezera zonse mu mphika kapena pang'onopang'ono wophika ndi kuwapatsa mofulumira.
- Phimbani ndi kuphika pa malo otsika a mphika wanu kwa maola pafupifupi 6 mpaka 8.
- Lawani, ndiyeno musinthe zokolola kuti mulawe. Mungafune kuwonjezera mchere ndi tsabola, malingana ndi zomwe mumakonda komanso masamba a kukoma. Ndimayamikira kwambiri nthawi zonse pogwiritsa ntchito mchere wamchere kapena mchere wa kosher ndi tsabola wakuda watsopano wakuda.
- Nkhumbayi imadya masamba 5-6 monga mbale yaikulu.
- Nthawi zonse mumatha kukhala ndi tchizi kapena malo omwe mumawakonda osakhala mkaka . Ziweto zambiri zimakhala ndi chiwombankhanga cham'mimba ndi yisiti .
Kodi mwatsalira? Onaninso: Chochita ndi chilili chotsalira
Zolinga zamagulu, pa kutumikira, zochokera pa 5 servings:
Malori: 264, Malori Ochokera ku Mafuta: 21
% Phindu la tsiku ndi tsiku:
Mafuta Onse: 2.3g, 4%; Mafuta otentha: 0.0g
Cholesterol: 0mg, 0%
Sodium: 356mg, 15%
Zakudya Zonse: 51.8g, 17%
Matenda a Zakudya: 13.7g, 55%
Shuga: 12.0g
Mapuloteni: 14.2g
Mavitamini ndi mchere:
Vitamini A 143%, Vitamini C 114%, Calcium 12%, Iron 26%
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 304 |
| Mafuta Onse | 2 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 191 mg |
| Zakudya | 61 g |
| Matenda a Zakudya | 15 g |
| Mapuloteni | 15 g |