Kodi mukuganiza momwe mungapangire phalaphala? Nazi momwemo. Ndiwowonjezereka komanso ophweka, ndipo mukhoza kuyisangalala ngati chakudya chowotcha komanso chokoma pansi pa mphindi 30, kapena kuchiwotcha kuti apange mkate wopanga mafuta pogwiritsa ntchito mapepala ena.
Ndimakonda kudya zakudya zowonongeka mofulumira kwambiri chifukwa ndimakhala ndi chimanga komanso zina zowonjezera. Onjezerani margarine monga vegan monga mukufunira, ngati simukudandaula kuti mafuta anu otsika amakhala ochepa kwambiri, komanso.
Onani njira zambiri zomwe mungakonzekere polenta zokoma zamasamba komanso momwe mungagwiritsire ntchito mapulogalamu otsala.
Chimene Mufuna
- 4 makapu madzi kapena masamba msuzi
- 1 chikho chimanga
- 1/2 Tsp ufa wa adyo
- 3 tbsp
- yisiti
- 1/4 chikho cha soy mkaka
- 1-2 tbsp margarine
- mchere ndi tsabola, kuti alawe
Momwe Mungapangire Izo
- Bweretsani madzi kapena masamba msuzi kuti muzitha kuimitsa. Gwiritsani ntchito chimanga.
- Kuphika kutentha kwa mphindi 15, kuyambitsa kawirikawiri ndi kupopera pansi kuti musayambe kuyaka chimanga chosakaniza. Ngati ayamba kugwedeza, onjezerani madzi pang'ono panthawi kuti muwonde.
- Chimanga chimapangidwa pamene chiri chosalala ndi choda.
- Ngati mukufuna mafuta odzola, ayambitseni mkaka wa soya ndi zosakaniza (ufa wa adyo, yisiti, margarine, mchere, ndi tsabola) musanachotse poto kutentha.
- Ngati simukufuna mankhwala obiriwira, sungani mkaka wa soya ndikuwonjezera ufa wa adyo, yisiti komanso zakudya zamtundu wa margarine, mchere, ndi tsabola.
- Tumikirani monga momwe zimakhalira mbale yopatsa mafuta. Pakani mkate wochuluka wa polenta, imanikizani mu poto lopaka mafuta odzola ndikuwongolera mpaka mutakhazikika.
- Sangalalani ndi polenta yanu.
Chinsinsichi chimapanga ma servings anayi, kotero ngati muli solo, mwinamwake mudzakhala ndi penti yopuma musanayambe kudya. Izi sizovuta monga pali njira zambiri zomwe zingagwiritsire ntchito ndipo zimakhala bwino m'firiji masiku angapo. Nawa malingaliro ena ogwiritsira ntchito polenta yotsala.
Pan-Fried Polenta ndi Azitona : Zowonongeka zowonjezera kuti zigwiritsidwe bwino ndipo zimagwiritsidwa ntchito ndi maolivi tapenade, caponata, tchizi, kapena msuzi wa tomato. Mukhoza kukonza mu mbale ndi zojambula zosiyanasiyana monga chipangizo chochititsa chidwi cha phwando, potluck, kapena luncheon.
Vegan Chili ndi Polenta Casserole : Ngati muli ndi mankhwala obiriwira otsala, mukhoza kufalitsa mchere ndi kuphika ngati casserole. Casserole iyi ndi mbale yokondweretsa banja yomwe ili yabwino kwa chakudya cham'nyengo yozizira kapena kutenga nthawi yachisanu.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 170 |
| Mafuta Onse | 5 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 855 mg |
| Zakudya | 26 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 6 g |