Macaroni ndi tchizi ndi chakudya chimene ambirife takula ndipo nthawi zambiri timayanjana ndi ubwana. Chokoma ndi chotonthoza, chakudya cha mkaka cha ana chachikale chimakhala ndi yisiti, mchere wa soya, ndi tahini kuti akwaniritse kulemera ndi kukoma kwa msuzi wa tchizi popanda mafuta odzaza ndi mafuta a mkaka.
Chimene Mufuna
- 4 oz. golidi macaroni
- 1/3 chikho
- yisiti
- 1 tbsp. ufa
- 2 tbsp. masamba msuzi ufa
- 1 chikho cha mkaka wopanda soya (gwiritsani ntchito kamodzi kowonjezera, monga Silika)
- 2 tbsp. madzi
- 1 tbsp. tahini (yomwe imatchedwanso seame phala)
- Mchere, kuti ulawe
Momwe Mungapangire Izo
- Wiritsani pafupifupi makapu 3 a madzi mu kanyumba kakang'ono. Onjezerani makosoni macaroni ndi kuphika mpaka dente , pafupi maminiti 7. Sungani mu colander ndi kuika pambali.
- Phatikizani zakudya za yisiti, ufa, ndi masamba msuzi ufa muching'ono cha supu, kusakaniza pamodzi mpaka kuphatikiza. Onjezerani kutentha, madzi, ndi tahini, ndipo mutembenuzire kutentha kwa sing'anga-pansi, kuphatikiza kufikira ufa wonse utasungunuka ndipo msuziwo ndi ofewa. Kutenthetsa mpaka utangokhalira ndi kutentha, pafupi maminiti awiri kapena atatu. Chotsani kutentha ndi kuwonjezera mchere kuti mulawe.
- Onjezerani chophika cha macaroni papepala, kuvala pasta bwino. Gawani osakaniza mu mbale ziwiri ndipo perekani kutentha.
Njira iyi ndi yoyenera kwa mkaka wopanda mchere, zamasamba, zamasamba, zopanda mazira, ndi zakudya za lactose zosadya, koma monga ndi njira iliyonse yoperekedwa kwa anthu omwe ali ndi chifuwa cha zakudya kapena zakudya zowonongeka, onetsetsani kuti muwerenge malemba onse a zakudya kuti muonetsetse kuti pali Palibe zowonongeka zochokera mkaka (kapena zina zotsegula, ngati izi zikugwiritsidwa ntchito kwa inu).
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 384 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 0 mg |
| Sodium | 960 mg |
| Zakudya | 59 g |
| Matenda a Zakudya | 9 g |
| Mapuloteni | 11 g |