Kolifulawa wokazinga Saladi Ndi Mphanga

Nthaŵi yozizira ikangobwera, ophika ambiri amasiya saladi ndikuwongolera molumphira. Tikukulimbikitsani kupitiriza kupanga saladi, koma ingosintha machitidwe anu. M'malo mofiira, letesi ya chilled ndi nkhaka, mugwiritseni ntchito zowonongeka, zophika chifukwa cha nyengo yabwino yozizira.

Maluwa oyandikana ndi Kolifulawa mwamsanga amakhala okoma, okoma komanso osakanikira mu ng'anjo yotentha. Nthanga yatsopano ya makangaza imapanga zitsitsimutso zotsitsimutsa ndi zojambula zosakanizika, pamene anyezi wofiira amawonjezera kuluma kokoma. Pistachio imabweretsa zakudya zokoma, ndipo parsley yatsopano ndi mandimu zimapangitsa zinthu kukhala zosavuta komanso saladi. Chifukwa chakuti nyengo yozizira sizitanthauza kuti mbale zanu sizikhoza kulawa ndi zowala! Muzimasuka kutumikira ndi nkhuku kapena steak yokazinga , ngati mungakonde kudya mbale yanu. (Pun ankafuna!)

Chimene Mufuna

• 2 mitu ya kolifulawa (kudula sing'anga florets)
• Supuni 2 canola (kapena mafuta odzola)
• Supuni 1 pansi turmeric
• Supuni 1 pansi chitowe
• Mchere ndi tsabola
• 1/4 sing'anga wa anyezi wofiira (thinly sliced)
• Supuni 2 timadzi timadzi
• Supuni 2 uchi
• 1/3 chikho chokongoletsera mbewu
• 2 kuyika supuni zatsopano za parsley (odulidwa)
• Supuni 2 zokazinga pistachios (pogona)

Momwe Mungapangire Izo

1. Yambani uvuni wanu ku 425 F.
2. Pa pepala lalikulu lophika, tumizani kolifulawa miyala ndi mafuta, turmeric ndi chitowe. Pitirizani kulowa mumodzi umodzi ndi nyengo ndi mchere ndi tsabola.
3. Kuwotchera kwa mphindi pafupifupi 20, kuponyera kamodzi, kapena mpaka kolifulawa ndi khungu-wachifundo ndi lofiirira m'malo.
4. Panthawiyi, ikani anyezi wofiira mu mbale yaing'ono ndikuphimba madzi ozizira. Akhale pansi kwa mphindi 20 ndikukhetsa kwathunthu.
5. Ikani kolifulawa wotentha ndi madzi a mandimu ndi uchi. Lolani ozizira kwa mphindi pang'ono mpaka musathenso kutentha.

1. Onjezerani kolifulawa wokazinga ku mbale yaikulu. Pamwamba ndi anyezi wofiira wofiira, makangaza makangaza, parsley ndi pistachios.
2. Kutumikira kutentha kutentha.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	120
Mafuta Onse	6 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	1 g
Cholesterol	0 mg
Sodium	46 mg
Zakudya	15 g
Matenda a Zakudya	4 g
Mapuloteni	4 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)