Kapepala kakang'ono kameneka kameneka kamene kamakhala ndi abusa amadyetsa chakudya chambiri ndi zakudya zina zopanda nyama zopangira nyama. Zakudyazi zimakhala ndi ubwino monga nyemba, ndiwo zamasamba, ndi zitsamba ndi zokometsera zokoma za mbatata, zomwe zimapangitsanso os mu carbs. Chimene sichifuna.
Chakudyacho ndi chakudya chokwanira chokha chomwe chikusowa chofunika kwambiri potumikira koma ngati mukumva kuti pali chofunikira, mkate wodula kapena saladi wobiriwira ndizowonjezera bwino.
Ngati mwatsalira Chabe Chakudya cha Zamasamba, chimamasula bwino.
Chimene Mufuna
- 900g / 2 lb mbatata (wothira, kudula mu cubes zazikulu)
- 6 tbsp mkaka
- 110g / 1 stick bata (cubed)
- 1 masamba mafuta
- 115g / 1 chikho anyezi (akanadulidwa)
- 115g / 1 chikho karoti (finely akanadulidwa)
- 1 clove adyo (finely akanadulidwa)
- 1 ikhoza kusakaniza nyemba (yothira, onani zolemba pansipa ***)
- 1 ikhoza kudulidwa tomato (yotsekedwa)
- 1 chikho masamba katundu
- 115g / 1 chikho woyera bowa (akanadulidwa)
- 2 tbsp wathyathyathya masamba parsley (finely akanadulidwa)
- 1 tbsp coriander tsamba
- 115g / 1 chikho cha Cheddar Cheese (grated)
- Dash mchere
- Dash tsabola
Momwe Mungapangire Izo
Kutentha uvuni ku 375 ° F / 190 ° C / Gasi 5
- Wiritsani mbatata mpaka madzi ofewetsa. Ikani mkaka ndi batala mu poto zophika mbatata, bwererani kukutentha ndi kutentha pang'ono mpaka batala litasungunuka. Onjetsani mbatata ndi phala.
- Nyengo kuti mulawe ndi kusunga mbali imodzi.
- Thirani mafuta mu poto lalikulu. Onjezani anyezi ndi karoti ndi mwachangu kwa mphindi zisanu. Onjezani adyo ndikuphika kwa mphindi imodzi.
- Onjezerani nyemba, bowa ndi kotala la masamba kuti mupite ku anyezi ndi karoti osakaniza ndikuphika kwa mphindi zisanu. Onjezani zotsala, tomato, parsley, coriander ndi nyengo ndi mchere ndi tsabola pang'ono.
- Ikani msuzi mu 8 "/ 20cm ndi 3" / 7cm deep ceramic kapena galasi ovenproof mbale ndikuphimba ndi mbatata yosakaniza . Fukani tchizi cha grate pamwamba pa mbatata ndikuphika mu ng'anjo yamoto kwa mphindi 30 mpaka 35 mpaka pamwamba pake. zofiira ndi zokongola. Kutumikira mwamsanga.
Mbusa Wachiweto Wachibadwidwe wapangidwa ndi mwanawankhosa wa minced / ground ndi Cottage Pie ndi ng'ombe yamchere. Mu njira iyi ndi kuti nyama imasinthidwa ndi chisakanizo cha nyemba - mumasankha zokondedwa zanu - kupereka mapuloteni, zitsamba zamtundu ndi tomato kuti mukhale ndi ubwino wochuluka. ***
Gwiritsani ntchito kusakaniza kwa nyemba zam'chitini kapena zophika. Ngati mulibe nyemba zophika muyenera kuyamba kudya tsiku lotsatira poika nyemba , kenako kuphika. Kapena mungagwiritse ntchito nyemba zophika koma chophweka kwambiri pa mbale iyi ndi kugula chikho cha nyemba zophika kale. Sankhani nyemba zosakaniza nyemba: Ndimakonda nyemba zoyera , figeolet, impso yofiira komanso kuwonjezera mawonekedwe, nandolo zina.
Lembani kusintha ndi zitsamba zosiyana. Zosangalatsa.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 1168 |
| Mafuta Onse | 72 g |
| Mafuta okhuta | 41 g |
| Mafuta Osatchulidwa | 22 g |
| Cholesterol | 185 mg |
| Sodium | 703 mg |
| Zakudya | 101 g |
| Matenda a Zakudya | 20 g |
| Mapuloteni | 35 g |