Biringanya ndi imodzi mwa masamba ophweka kwambiri ogwira ntchito ndi: Simukuyenera kuyesa, ndipo ikhoza kuphikidwa pafupifupi njira iliyonse. Njira yanga yomwe ndimadyera ndi kuphika biringanya imakulungidwa. Pamene ndizozirala zapakati pa nyengo zimapitirira pa grill yamakala, ndipo pamene sizimapita papepala la grill. Mankhwala a biringanya amapanga zokoma kwambiri paokha kuti safunikira kwenikweni kuposa kukonzedwa kwa mchere wa m'nyanja. Koma chinthu chofunika kwambiri ndikuti iwo amathandizana bwino kwambiri ndi zonunkhira ndi zokoma zambiri, monga tsabola wofiira . Zopanda malire.
Izi zowonjezera mapira a saladi sichimafuna khama ndipo mwinamwake muli kale zonse zofunika mufiriji yanu. Mukhoza kutentha saladi kapena mupite patsogolo tsiku lotsatira. Gwiritsani ntchito puloteni yosavuta kudya.
Chimene Mufuna
- 1 biringanya-kakulidwe kakang'ono (tsinde atadulidwira ndikuzidulidwa mu zidutswa zofanana kwambiri)
- Supuni 3 mafuta a maolivi
- 4 adyo cloves (finely minced)
- Fesoco kapena feta cheese kulawa (
- Kodi fresco ya quesso ndi chiyani
- momwe mungadzipangire nokha)
- 1/4 supuni ya supuni ya tsabola wofiira (Ndimagwiritsa ntchito zokha zanga)
- Zokongoletsa: masamba a cilantro atsopano
Momwe Mungapangire Izo
1. Ndikofunika kugwiritsa ntchito poto yayikulu yopanda ndodo kwa Chinsinsi ichi. Kutenthetsa supuni imodzi ndi theka ya maolivi mu poto; Mukangotentha kukonza magawo a biringanya mumodzi umodzi - musapitirire. Mudzafunika kuphika biringanya pamagulu. Lolani biringanya kuphika kwa mphindi zisanu ndiyeno panizani ndi kulola kuphika mpaka kufewa kumbali zonsezo. Biringanya imatenga mafuta mofulumira kwambiri ngati mutapeza kuti biringanya ikuyamba kumangirira kuwonjezera mafuta pang'ono kapena masipuni awiri a madzi poto.
Madzi amathandizira kuphika biringanya popanda kulola kuti likhale lobiriwira. Pamene magawowa akuphika kupyolera pa mbale yaikulu. Ikani mzere wotsatira wa magawo a biringanya ndi kubwereza mpaka biringanya zonse zophikidwa.
2. Mu poto imodzi yomwe munaphika kutentha kwa biringanya mafuta pang'ono. Kamodzi kowonjezera konjezerani kagawo ka minced ndikusungunuka mpaka utapepuka ndikuphika. Onetsetsani kawiri kawiri kuti muteteze adyo kuti awotche - pewani izi mosiyana ndi adyo idzakhala yowawa kwambiri. Gawani kophika kophika (ndi mafuta omwe mumaphika) pa magawo a biringanya pa mbale.
3. Fukani tchizi tomwe timapanga tizilombo tomwe timaphika, tizitsuka ndi tsabola wofiira, ndipo kenaka tiwonjezerani masamba enaake. Kutumikira monga kutentha, kapena kusunga firiji mpaka mutakonzeka kutumikira. Mukhozanso kukonzekera saladi tsiku lomwelo, zimakondanso kwambiri.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 175 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 0 mg |
| Sodium | 10 mg |
| Zakudya | 19 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 4 g |