Nkhuni zoumba zouma ndi njira yokoma yosangalala ndi zukini, ndipo chakudya ichi chimayenda bwino ndi nkhuku kuti ikhale nsomba. Mkate wa breadcrumb ndi wa Parmesan umawunikira kwambiri ndipo umapangitsa mbale kukhala yosavuta kuphika.
Chimene Mufuna
- 4 sing'anga zukini
- Supuni 2 za mafuta, ogawanika
- Dzira lalikulu 1
- 1/2 chikho Chakudya cha Panko kapena zinyenyeswazi za nthawi zonse
- 1/2 chikho grated Parmesan tchizi
- 1/2 supuni ya supuni
- mchere wosakaniza
- 1/2 supuni ya supuni ya basil
- 1/2 supuni ya supuni ya tsabola wakuda wakuda
Momwe Mungapangire Izo
- Chotsani uvuni ku 425 F.
- Sambani, tanizani ndi kuyika zukini muzitsulo zazikulu zokhudzana ndi 1/2-inch.
- Dulani supuni imodzi ya mafuta a maolivi pa pepala lophika kuti likhale lovala. Khalani pambali.
- Kumenya dzira mu mbale yaing'ono.
- Sindikirani mkate kumagawenga osaya. Onetsetsani Parmesan tchizi, mchere, basil , ndi tsabola mu mkate.
- Sakanizani magawo 5 mpaka 6 a zukini mu dzira lopanda. Tumizani ku chisakanizo cha breadcrumb, ndikukakamiza mbali zonse kuti muvale. Sambani zowonjezera ndi malo pa pepala lophika lokonzekera.
- Bwerezani ndi magawo otsala a zukini.
- Gwiritsani supuni yothira ya mafuta pa zukini.
- Kuphika mu uvuni wokonzedweratu 8 Mphindi. Pogwiritsa ntchito ziwindi, tembenuzirani zukini kotero mbali inayo ikhale yovuta. Ikani maminiti 5 mpaka 7 mpaka golide wagolide.
Kutumikira (kumadalira 6): ma calories 127, 7 g mafuta (2 g mafuta odzaza), 5 g cholesterol, 13 g zimagawidwe, 2 g utsi, 6 g mapuloteni, 7% vitamini A, 38% vitamini C, 12% calcium , 6% zitsulo
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 130 |
| Mafuta Onse | 8 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 117 mg |
| Sodium | 338 mg |
| Zakudya | 7 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 7 g |