Mukufuna kupeza momwe mungakonzekerere msana lasagna pasadakhale mu ng'anjo yanu kapena wophika pang'onopang'ono? Inu mwazipeza izo!
Mungathe kukonzekera chophimbachi chosavuta chodyera masamba ndi zamasamba mumagulu anu okhudzana ndi maola asanu ndi atatu kapena asanu musanafike nthawi yamadzulo pogwiritsira ntchito zowonjezera zochepa monga tofu, basil, spinachi, phwetekere msuzi ndi lasana Zakudya.
Kugwiritsira ntchito tofu mmalo mwa tchizi kumapangitsa kuti mafutawa asakhale otsika kwambiri komanso amatsitsire, kapena ayese m'malo osungira tchire ngati tirigu ogulitsidwa kapena odzola kupanga tchizi "tchizi" .
Ndi makilogalamu 284 pakutumikira, lasagna iyi imangobwereranso ku gawo lochepa la kalori. Ingoyang'anani kukula kwa magawo awo!
Chimene Mufuna
- Chotsala 1
- zofewa (silken) tofu
- Kampani yokha 1 kapena owonjezera tofu
- 1/4 chikho cha soy mkaka
- 1/2 Tsp ufa wa adyo
- 2 tbsp madzi a mandimu
- 3 tbsp mwatsopano basil, akanadulidwa
- 1 tsp mchere
- 2 pulogalamu imodzi ya sipinachi yofiira, thawed ndi yosungidwa yowuma
- 4 makapu phwetekere msuzi
- 1 10-ounce bokosi lasagna Zakudyazi
Momwe Mungapangire Izo
Mu pulogalamu ya chakudya kapena blender, pangani tizilombo tofi , tolimba kapena tofi-tofi, mkaka wa soya, ufa wa adyo, madzi a mandimu, basil, ndi mchere ndikukonzekera mpaka mutayatsa. Onjezerani sipinachi ya thawed ku chisakanizo ichi. Mukhozanso kugwiritsa ntchito foloko yaikulu kuti muyike palimodzi.
Tengani kapu ya msuzi wa phwetekere pansi pa mphika wophika kapena pang'onopang'ono wophika. Kenaka kenani 1/3 ya lasagna Zakudyazi pamwamba pa msuzi, ndipo 1/3 ya tofu ndi sipinachi chisakanizo pamwamba pa Zakudyazi.
Bwezerani zigawo izi, mutsimikize kuti mutha ndi msuzi pamwamba.
Kuphika mu ng'anjo yotentha pamtunda wotentha kwa maola 6 mpaka 8, kapena mpaka Zakudyazi zili zofewa.
Kutumikira ndi pang'ono pang'ono yisiti yapamwamba pamwamba, ngati mukufuna.
Amapanga 6 mavitamini a lasagna.
Chidziwitso cha zakudya:
Malori: 284, Malori Ochokera ku Mafuta: 53
% Phindu la tsiku ndi tsiku:
Mafuta Onse: 5.9g, 9%; Mafuta okhuta: 0.9g, 5%; Mafuta otentha: 0.0g
Sodium: 1352mg, 56%
Zakudya Zonse: 42.0g, 14%
Fiber Fiber: 5.3g, 21%
Shuga: 9.1g
Mapuloteni: 20.1g
Vitamini A 190%, Vitamini C 68%, Calcium 27%, Iron 33%
Zowonjezera Zambiri Zokolola Zophika Maphikidwe Maphikidwe:
- Chomera Chomera Chomera Chili
- Zakudya Zophika Zamasamba
- Apatseni Pepa Soup
- Nyemba Zowonongeka za Mexican
- Msuzi wa Minestrone Soup
- Mwamsanga Kokota Pot Apple Cobbler
- Nyemba Zokoma Zophika Pineapple
- Chomera Chomera Chobiriwira Chosavuta Chophimba Bean Casserole
- Crock Pot Sipinachi Casserole
- Mbeu Yam'madzi Yambiri ya Chigwa
- Barley Zamasamba Chili
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 369 |
| Mafuta Onse | 13 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 0 mg |
| Sodium | 994 mg |
| Zakudya | 46 g |
| Matenda a Zakudya | 8 g |
| Mapuloteni | 25 g |