Izi adyo ndi zitsamba zosungunula mapepala a tsabola zingathe kugwiritsidwa ntchito popanga chophimba chophimba, gawo la mbale ya antipasto, kapena mbale yowonekera. Bell tsabola amatha kuphika mofulumira ndipo ali pawiri bwino ndi adyo ndi zitsamba. Chophika chotchedwa tsabolayi ndi njira yabwino kwambiri yosangalalira masamba awa a chilimwe.
Pamakhala vitamini C ndi fiber, tsabola wabelesi amabwera mumitundu yosiyanasiyana pambali pazitsamba zakale zobiriwira. Ngakhale kuti palibe kusiyana kwakukulu mu kulawa, tsabola wachikasu kapena wofiira imatha kuwonjezera mtundu wa chophimba chanu, chomwe chili chowonjezera ku mbale iyi.
Pa chophimba chirichonse, sungani tsabola wotsulo amene ali olimba ndi zikopa zosalala. Peŵani kugula tsabola wotsalira omwe ali ndi zilonda kapena malo ofewa, kapena omwe ali ndi makwinya, chifukwa sangathe kulawa bwino.
Njira yosavuta yokonzekera tsabola ndi kudula iwo theka ndikuchotsa mbalizo. Tulutsani ndi kutaya mbewu, tsinde ndi ziwalo zamkati (mbali zoyera). Mukhozanso "kuika" tsabola zanu ngati mukukonzekera, koma cholinga cha njirayi, ndi zosavuta kuzigawa ndi kuzidula kusiyana ndi kutuluka m'mwamba.
Nthawi zonse tsambani tsabola bwino musanadule mu n'kupanga kapena kudula. Peŵani tsabola wambiri; kupatula ngati mapulogalamu anu akuyitanirana, kukoma kwa tsabola wopsereza ndi kosiyana kwambiri (komanso kosangalatsa) kusiyana ndi kukoma kwa ubwino wawo wachilengedwe.
Chimene Mufuna
- Supuni 3
- mafuta a azitona
- 2 lalikulu tsabola wofiira belu (nyemba ndi kudula pakati)
- 2 lalikulu tsabola tsabola (kudula pakati pa inchi)
- 2 cloves adyo (finely minced
- Mchere kuti ulawe
- Pepper wakuda kuti alawe
- Supuni 1
- vinyo wofiira vinyo wosasa
- Supuni 1 ya supuni (odulidwa)
- Supuni 1 ya parsley (odulidwa)
- Zokongoletsa: zofufumitsa
- Mkate wa ku Italy
Momwe Mungapangire Izo
1. Mu khungu lalikulu, kutentha maolivi kutentha kwambiri.
2. Onjezerani mapepala a tsabola, ndipo perekani kwa mphindi 4 mpaka 5, kapena mpaka tsabola ayambe kuchepetsedwa.
3. Sinthani kutentha mpaka pansi, ndipo yikani adyo, mchere, ndi tsabola. Saute kwa mphindi 2 zina.
4. Kutseka kutentha ndi kuwonjezera vinyo wosasa ndi zitsamba. Lembani kuti muphatikize.
5. Tumizani ku mbale ndikulola kuziziritsa kutentha.
6. Ponyaninso, sungani nyengo ndikutumikira ndi mkate wofufumitsa ngati mukufuna.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 83 |
| Mafuta Onse | 5 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 0 mg |
| Sodium | 43 mg |
| Zakudya | 8 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 2 g |