Mukufuna lingaliro la galama loti likhale lopambanitsa? Mabokosiwa odyetserako zamasamba omwe ali ndi sose ya zamasamba adzakhala angwiro kwa phwando lililonse la chakudya chamadzulo.
M'malo okongola kwambiri a zamasamba ndi zamasamba, bowa amatsuka ndi msuzi wophika masamba, zitsamba zatsopano, tsabola ndi belu. Onetsetsani kuti zinyenyeswazi zomwe mumagwiritsa ntchito ndizopanda komanso mkaka, ngati kuli kofunikira. Dulani bowa tating'ono ting'onoting'onoting'ono tating'onoting'ono tomwe timagwiritsa ntchito mowa.
Zamasamba, zamasamba, ndipo mungagwiritse ntchito makombo a mkate wopanda gluten kuti musapange gluten ngati mukufuna.
Chinsinsi chokometsera cha Lightlife Foods
Chimene Mufuna
- 4 oz. Mbewu yosakaniza masamba (monga Gimme Lean mtundu wosakaniza m'malo)
- Bokosi 16
- 2 tbsp. mafuta a azitona
- 1/2 kapu anyezi (minced)
- 1/3 chikho chobiriwira bell tsabola
- 1/3 chikho chofiira tsabola wofiira (wochepetsedwa)
- 1 clove adyo (minced)
- 3 tbsp. Maphwando a mkate wa ku Italy
- 1 tbsp. watsopano wa ku Italy parsley (tsamba lakuda, lodulidwa)
- Mchere ndi tsabola kuti mulawe
- Zosankha: mwatsopano wedimu wedges
Momwe Mungapangire Izo
- Kutentha kutentha kwa madigiri 400 ndipo mopepuka kumavala pepala lophika ndi osalumikiza ndodo kapena mankhwala opangira mafuta.
- Konzani bowa zophika, pamwamba, pansi pa pepala lophika. Kutayira ndi mpweya wosanjikiza wa kuphika kutsitsi, ndiye kuphika mu uvuni mpaka kungosintha pang'ono; pafupi maminiti 15. Chotsani ku uvuni, ndipo ikani bowa pambali.
- Thirani supuni imodzi ya mafuta mu skillet pa sing'anga-kutentha kwambiri. Sautee sosaji wa zamasamba mpaka apatulidwe ndikufanana ndi soseji yophika, pafupifupi mphindi 4. Gwiritsani ntchito supuni ya matabwa kuti muiwononge ngati mukufunikira. Sungani msuzi wophikira wophika ku mbale, ndipo khalani pambali.
- Thirani mafuta otsalawo mu skillet ndi sautee anyezi, tsabola ndi adyo kufikira atakhala ofewa, pafupi maminiti 6. Chotsani poto kuchokera kutentha, kenaka kanizani mu soseji yophika, zinyenyeswazi, ndi parsley. Sakanizani kudzaza kuti mulawe ndi mchere ndi tsabola.
- Pakani supuni 1 ya soseji ndi anyezi akudzaza mpira. Ikani iyo mu kapu ya bowa, ndikuiyika mwamphamvu mu bowa. Ayenera kuvulala mowolowa manja. Bwerezani, mudzaze bowa lonse. Konzani bowa wounikira pa pepala lophika.
- Pukutirani bowa mpaka mutadzaza mowirikiza pamwamba, pafupi maminiti khumi ndi awiri. Musanatumikire, fanizani mandimu pang'ono pa bowa, ngati mukufuna. Sangalalani!
Bowa tating'ono ting'onoting'onong'onong'ono tameza bwino. Kuti muzitha kufalitsa, jambulani zowonongeka pamapaketi ojambula. Kutumikira kamodzi kozizira, kutsegula ndi kubwezeretsanso mu uvuni wa 350 digiri mpaka bowa utenthedwa.
Pezani pansi kuti mupeze maphikidwe owonjezera a zamasamba kuti muyese.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 392 |
| Mafuta Onse | 16 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 17 mg |
| Sodium | 327 mg |
| Zakudya | 52 g |
| Matenda a Zakudya | 16 g |
| Mapuloteni | 20 g |