Sinthani maekisi odzichepetsa ndi tchizi kwambiri muzinthu zochuluka kusiyana ndi chiwerengero cha ziwalo zawo ndi tinthu losavuta. Chitumikireni ngati chakudya chamasana, choyamba choyamba, kapena ngati malo odyera zakudya - yonjezerani saladi wobiriwira kapena chinachake monga Escarole & Beet Saladi .
Gwiritsani katundu wanu omwe mumakonda kugula sitolo kapena muzipanga nokha. Ndimakonda Kutsika kwa Tart Chotupa Kapena Kukolola Kwambiri Kwambiri .
Chimene Mufuna
- 5 sing'anga
- leeks *
- Supuni 2 batala
- 1/2 supuni ya supuni mchere (nyanja yabwino, ndi zina zambiri kuti mulawe)
- 1/2 mpaka 3/4 chikho ndi theka (kapena kirimu)
- 1/4 supuni ya supuni tsabola wakuda (mwatsopano)
- Kutambasula kwamasitimu 1 (onani zolemba pamwambapa)
- 1/2 mpaka 3/4 kapu ya tchizi (yowonongeka ndi yowonongeka ngati Gruyère kapena Parmesan, chophika)
Momwe Mungapangire Izo
- Chotsani uvuni 375 ° F. Tsukani ma leeks , chotsani mizu yotsiriza ndi masamba a masamba obiriwira, tilekanitsani kutalika kwake, ndi kuwadula mu magawo oonda. Sungunulani nthiti zilizonse za mandimu, ngati n'koyenera.
- Sungunulani batala mu poto yambiri yozizira kapena sungani poto pa sing'anga kutentha. Onjezerani ma leeks osakanizidwa ndi kuwaza ndi mchere. Cook, oyambitsa nthawi zina, mpaka ma leeks ali ofewa, pafupi maminiti khumi.
- Onjezani theka ndi theka kapena kirimu. Pewani kutentha mpaka pansi ndipo perekani kuphika kuti muzisakaniza ndi kuchepetsa madzi, pafupi mphindi zisanu. Tengani kusakaniza kutentha ndi kusakaniza tsabola. Idyani chisakanizo ndi kuwonjezera mchere ndi tsabola kuti mulawe, ngati mukufuna.
- Ikani kutsetsereka mu poto yamtundu wozungulira wa 9-inch (kapena ofanana). Lolani kutumphuka kukugwiritsidwe ntchito, kuyisuntha mopepuka m'mphepete popanda kutambasula mtanda (kutambasula pakali pano kudzachititsa kuti ukhale wambiri ngati ukuwunikira).
- Onjezerani mankhwala a leek kuti mukhale otsika, ndipo muwutambasulire muzomwezi. Fukani ndi tchizi. Ikani poto pa pepala lophika, kuti mukhale otetezeka ndikukupangitsani kuti musamatsuke uvuni wanu ngati mutaphika. Kuphika tebulo mpaka kumveka ndi golide, pafupi maminiti 35.
- Lembani tart kukhalabe mphindi khumi musanadule. Kutumikira kutentha, kutentha, kapena kutentha. Kusinthasintha kumeneku ndi gawo la matsenga awa: amagwira ntchito yosavuta chakudya chamadzulo kapena chakudya chamadzulo, komanso tebulo la buffet kapena phwando lotha.
* Palibe ma leeks? Anyezi awiri akuluakulu adzaima mmalo mwake. Chovala chomaliza sichingakhale chokongola kapena chokongola kwambiri, koma chidzakhala chokoma kwambiri ndikuyenera kuyesetsa. Onetsetsani kuti muphike anyezi mpaka atakhala ofewa kwambiri ndikuyamba kutembenuza tad golidi, mofanana ndi 15 kapena ngakhale mphindi 20 osati m'malo 10 okha.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 148 |
| Mafuta Onse | 10 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 26 mg |
| Sodium | 409 mg |
| Zakudya | 10 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 5 g |