Mu Chigiriki: λαβράκι στο φούρνο σε χαρτί, yotchedwa lahv-RAH-kee stoh FOOR-noh seh har-TEE
Madzi ( lavraki ) amakhala ndi zitsamba, m'mphepete mwa pansi ndi pansi ndi tomato, kenako amaphika ndi kutsekedwa mu pepala la zikopa kuti azisangalala ndi kuwonetsera.
Kusinthidwa ndi Kenton:
Chinthu chimodzi chofunika pa kuphika ndi nsomba ndikuti nthawi yomweyo imakhala chakudya chochepa. Ndikutanthauza, inde, mukhoza kuwonjezera zinthu ndikuwombera kalori kuchokera m'madzi, koma kawirikawiri, ndi chakudya chabwino. Chinsinsichi ndi chimodzimodzi.
Madzi a m'nyanja amabwera pafupifupi makilogalamu 125 pa nsomba. Komanso, ili ndi makapu 0, ndi mapuloteni 24 a mapuloteni. Chifukwa chake ndi njira yabwino. Komanso, mungapezeke pazinthu zina zabwino, choncho yang'anirani ndi kuikapo. Iwo amawombera bwino (monga nsomba zambiri).
Zomwe ndimakonda za maphikidwe awa (nsomba zokopa ndi kuphika) ndizomwe mumasindikizira muzokoma. Iwo samathawa ndipo amakhala ndipo amalowa mu nsomba. Ndidzanena kuti izi zimatha kupanga nsomba osati ngati flakey ndikuziphika poyera, kotero mukhoza kusintha zinthu ngati mukuzikonda mwanjira imeneyo. Mwanjira iliyonse, zimapanga chakudya chamadzulo ndi chamoyo.
Chimene Mufuna
- 4 nyanja (pafupifupi 1 mpaka 1 1/4 pounds lililonse)
- 1/2 - 2 magulu a parsley (mwatsopano, opangidwa ndi finely)
- 5 cloves wa adyo (wodetsedwa pang'ono)
- Supuni 2 ya madzi a mandimu (mwatsopano)
- Supuni 2 ya mafuta a maolivi
- Kulawa: mchere wamchere
- Supuni 1 yosakaniza ya Greek oregano (rigani)
- 24 magawo a phwetekere (woonda, wozungulira, tomato 4-5 yaikulu)
- Kwa Brushing: mafuta a maolivi
- 1 chikho cha vinyo woyera
- Makapu 3 a madzi
Momwe Mungapangire Izo
Chotsani uvuni ku 400 - 410 ° F (205 - 210 ° C).
Dulani ndikuyesa nsomba (kusiya mitu), ndi kutsuka bwino. Pat owuma. Mchere wonyezimira mkati ndi kunja.
Phatikizani parsley, adyo, madzi a mandimu, supuni 2 ya maolivi, ndi oregano, ndi mchere pang'ono, ndikupatsanso mimba.
Thirani vinyo ndi madzi pansi pa poto yaikulu yophika (pafupifupi 15 3/4 X 13 3/4 kapena ofanana).
Sindikizani pepala ndi mafuta.
Ikani magawo atatu a tomato pa mbali yophika mafuta, nsomba imodzi pamwamba, ndi magawo ena atatu a phwetekere pamwamba pa nsomba. Lembani nsomba iliyonse pamapepala ndi malo, msoko pansi, mu poto yophika.
Kuphika pa 400 ° F (210 ° C) kwa pafupi mphindi 45. Kuti muyesetse kuti mupereke zopereka, pezani pepala ndi dzanja lanu. Nsomba ziyenera kukhala zofewa.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 181 |
| Mafuta Onse | 5 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 58 mg |
| Sodium | 119 mg |
| Zakudya | 4 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 27 g |