Ndizodabwitsa kuti zochepa zofunikira tsiku ndi tsiku zingabwere palimodzi kuti apange mbale yodabwitsa yomwe ili ndi khama lochepa. Izi ndi zomwe mungapeze muzakudya zokoma za mpunga wa Mediterranean . Ndilo gawo lapadera pa maphunziro aliwonse omwe ali ovuta komanso ophweka pa masabata onse otanganidwa.
Zakudyazi zimaphatikizapo zosavuta ku Mediterranean za basil, oregano, tomato, sipinachi, mozzarella, ndi Parmesan, zomwe zimapanga phwando la masamba anu okoma. Ndizowona bwino kuti oyesa-okoma amalumbira ngakhale kuti akhoza kupitirira pafupifupi china chirichonse. Koposa zonse, sikungakhale kosavuta kupanga ndi kukhalabe wotentha kwa mphindi 30 ngati mukuziyika.
Chimene Mufuna
- 1 1/2 makapu mpunga (
- arborio )
- 1/2 chikho
- anyezi okoma (omata)
- Supuni 2 batala (kusungunuka)
- Makapu 3
- nkhuku msuzi
- Supuni 2
- oregano (atsopano, odulidwa kapena supuni 2 zouma)
- Supuni 2
- basil (mwatsopano, akanadulidwa kapena 2 supuni ya tiyi youma)
- Supuni 1
- mchere (kosher, kapena kulawa)
- 1 pint
- tomato (chitumbuwa kapena mphesa, kudula pakati)
- 1 chikho
- mozzarella tchizi (shredded; asiago kapena tchizi wa ku Italy)
- 8 sipinachi (ana, nsonga zam'munsi zachotsedwa)
- 1/4 chikho Parmesan tchizi (mwatsopano, grated)
- Zosankha: 1/4 kapu ya parsley (mwatsopano, odulidwa)
Momwe Mungapangire Izo
- Chotsani uvuni ku 375 F. Coat mafuta olemera 11 x 13 inchi kapena ceramic casserole ndi spray-flavored vegetable spray.
- Onjezerani mpunga ndi anyezi ku casserole. Onjezerani batala ndi kusakaniza mpaka mpunga wonse utaphimbidwa.
- Onetsetsani oregano, basil, ndi mchere mu msuzi wa nkhuku. Thirani pa mpunga. Malo amodzi a magawo atatu tomato pamwamba.
- Kuphika kwa mphindi 30 kapena mpaka mpunga ndi dente .
- Chotsani mu uvuni ndikunyamulira tchizi mozzarella ndi sipinachi ya mwana mu mpunga wotentha mpaka itagawanike mofanana. Pamwamba ndi tchizi ta Parmesan ndi parsley.
- Phimbani ndi zojambulazo ndipo muzipuma mpumulo kwa mphindi zisanu musanayambe kutumikira.
Malangizo ndi Kusiyanasiyana
Chophimba chonga ichi sichiikidwa pamwala. Pali malo owonjezera omwe mungagwiritse ntchito kuti mugwirizane ndi zakudya zanu kapena zomwe zili m'kati mwanu.
- Mafuta a azitona angalowe m'malo mwa batala.
- Msuzi wa arborio ukhoza kusinthidwa ndi mpunga wina woyera kapena msuzi woyera ndi wodya mpunga. Kuti musinthe kayendetsedwe kake, yesetsani njirayi ndi orzo ndikudumpha mpunga.
- Poyamba, zingawoneke ngati izi ndi sipinachi yochuluka kwambiri pa mbale. Kumbukirani kuti kutentha kudzataya sipinachi mpaka pang'ono pokha. Komanso sipinachi imakhala yomaliza pofuna kusunga zakudya zake, mtundu wake, ndi maonekedwe ake.
- Broccoli amathandiza kwambiri sipinachi. Ngati musankha njirayi, yikani broccoli pamodzi ndi tomato. Broccoli wonyezimira sayenera kukhala thawed.
- Khalani omasuka kuwonjezera katsulo kena kake kuti mukhale ndi phokoso yowonjezera.
- Ngati mukufuna kupanga izi zamasamba, zongolani nkhuku kupita ku msuzi.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 232 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 17 mg |
| Sodium | 696 mg |
| Zakudya | 36 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 8 g |