Mbewu Zam'madzi Obiriwira Buluu (Low Carb)

Popeza mulibe zinyenyeswazi kapena zowonjezera, bowa woumba buluu ndiwo wabwino kwambiri. Tchizi ndi tchizi timene timaphatikizidwa ndi tchizi ndi anyezi wobiriwira.

Gwiritsani ntchito bokosi lalikulu la bowa kapena bokosi la portobello.

Chinsinsicho chimangowonongeka mosavuta kwa anthu.

Chimene Mufuna

• Mapulogalamu awiri bowa (zofiira pakati kapena pafupifupi bowa 3)
• Supuni 6 batala
• 1 phukusi la kirimu tchizi (8-kulumbirira, zofewa)
• 1/2 chikho
• buluu wabuluu (crumbled)
• Supuni 2 anyezi (wobiriwira anyezi, finely akanadulidwa)

Momwe Mungapangire Izo

1. Lembani pepala lophika ndi zojambulazo.
2. Chotsani zimayambira ku bowa; Sakani zotsamba zokwanira 1/2 chikho. Khalani pambali
3. Sungunulani theka la batala mu lalikulu skillet pa sing'anga kutentha. Onjezerani theka la bowa ndikuphika, oyambitsa, kwa mphindi zisanu; kuchotsa mafuta. Bwerezani ndi masupuni atatu a batala ndi zina zonse za bowa.
4. Mu mbale yamkati, kuphatikiza kirimu kirimu ndi tchizi; Sakanizani mpaka bwino. Onetsetsani mu yosungidwa akanadulidwa bowa zimayambira ndi akanadulidwa wobiriwira anyezi.

1. Sakanizani mafutawa (500 F) ndikukonzerani chophimba cha uvuni kumalo apamwamba. Makapu a bowa ayenera kukhala pafupifupi masentimita 4 kuchokera kutentha.
2. Ikani bokosi la bowa pa pepala lophika zojambulazo ndi kuzidzaza ndi mchere.
3. Bzalani bowa wothiridwapo mpaka pamwambapo ndi golide wofiirira.

Mfundo zamankhwala zochokera pa bowa 2 pa kutumikira.

Makilogalamu 91; 8g mafuta; 2g zimagawenga; 1g zitsulo

Kusiyana

• Sakanizani tchizi wabuluu ndi cheddar tchizi.
• Onjezerani supuni 2 za bacon wophika wophika ku tchizi.

Mwinanso Mungakonde

Bowa Wophimba Nkhanu Ndi Ziphuno za Mkate

Nkhumba Zokongoletsedwa Ndi Msuzi wa Italy

Msuzi wa Chef wa Kentucky wa Nick wa ku Kentucky Anakoola Bowa

Bowa Wotchedwa Bacon ndi Cream Cheese

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	104
Mafuta Onse	9 g
Mafuta okhuta	6 g
Mafuta Osatchulidwa	3 g
Cholesterol	26 mg
Sodium	191 mg
Zakudya	3 g
Matenda a Zakudya	1 g
Mapuloteni	3 g

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