Ku Morocco sardines amapezeka mowonjezereka m'mphepete mwa nyanja, kupanga nsomba zazing'onozi zokongola kwambiri. Kwa mabanja omwe amakhala kumadera pafupi ndi nyanja, sardines ndizowonjezereka, zosonyeza ngati nthawi zonse kapena zopereka mlungu uliwonse.
Zokoma ndi mtengo pambali, pali chifukwa china chabwino kusankha sardini pamsika wa nsomba -ndizo zabwino kwambiri kwa ife! Ali ndi vitamini B wambiri ndi omega-3 fatty acids komanso calcium ndi vitamini D, sardine yokoma,
Ngakhale kuti mankhwala ena ambiri otchuka a Moroccan ndi a sardines amafunika kukhala ndi zamasamba komanso nthawi yambiri yogwirira ntchito - Ndikuganiza makamaka za zokazinga zowakidwa ndi sardine mu tomato msuzi .
Kuphika ndi imodzi mwa njira zofulumira kwambiri komanso zophweka zokonzekera sardines. Ngakhale kuti sikofunika, kuchita zimenezi pa bedi lamchere amalepheretsa aliyense kugwiritsira ntchito poto ndikusakaniza pang'ono. Palibe zokwanira zofunika, komabe ndikupeza kuti zowonjezera za tsabola ndi mafuta a maolivi zimapangitsa kuti nsomba iyi ikhale yabwino. Mafuta a mandimu akhoza kuikidwa pa sardini pamene akuphika, ndi mandimu ndi chitowe zomwe zimaperekedwa pa tebulo.
Lolani pafupifupi masentimita 250 a sardini pa munthu aliyense pamene akutumikira sardines onse ophika monga olowa. Nsombazi ziyenera kutsukidwa ndi kusokonezedwa asanaphike.kuyenda ndi Chinsinsi.
Chimene Mufuna
- 1 kg (kapena 2 lbs.) Sardines yonse yatsopano
- Supuni 1 ya mafuta a maolivi
- 1/4 chikho chokoma nyanja yamchere (kapena mchere wamchere, mocheperapo pofunika)
- Tsabola watsopano pansi kuti mulawe
- Zokongoletsera: mandimu watsopano (wodetsedwa pang'ono kapena wodulidwa ku wedges)
- Kukongoletsa: chitowe (monga chikumbumtima chotumikira)
Momwe Mungapangire Izo
- Yambani uvuni wanu ku 350 ° F (175 ° C).
- Sambani sardini mumtsuko wa madzi, pukutsani masikelo aliwonse otsalira ndi mpeni wawung'ono. Sambani sardines.
- Ngati mukufuna, onetsetsani mbale yosakanika yophika kapena pepala lophika lopangidwa ndi zojambulajambula. Muwaza mwala mchere kapena mchere wambiri pansi ndi kukonza sardini pamwamba pa mchere.
- Sirini kapena kuthira sardine iliyonse ndi azitona pang'ono ndi nyengo yowonjezera ndi tsabola watsopano. Ngati mukufuna, yanizani mchere wochulukirapo pamwamba pa nsombazo, mutenge ndi magawo ochepa a mandimu.
- Ikani sardini pakati pa uvuni wa preheated kwa mphindi 10, kapena khungu likachoka mophweka ndipo nsomba ili yabwino. Pakuti mdima wakuda, kuphika kumtunda kwa uvuni.
- Tumizani sardini ku mbale yotumikira yokongoletsedwa ndi mandimu. Chitowe amatha kuperekedwa patebulo ngati kondomu.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 591 |
| Mafuta Onse | 32 g |
| Mafuta okhuta | 12 g |
| Mafuta Osatchulidwa | 14 g |
| Cholesterol | 223 mg |
| Sodium | 7,291 mg |
| Zakudya | 0 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 71 g |