Tsabola wobiriwira ngati awa ndi osavuta, wathanzi, komanso mbali ya Mediterranean. Yophika mpunga imasakanizidwa ndi anyezi anyezi ndi adyo, komanso zoumba ndi amondi a nthaka. Chotsani chisakanizo chokoma mu tsabola tsabola tsabola ndi kuphika. Kutumikira ndi zophika nkhuku, ng'ombe kapena nkhumba. Mizere ya tsabola yokongoletserayi imapanganso kuwonjezera pa tebulo lililonse.
Chimene Mufuna
- Makapu awiri
- kuphika mpunga woyera
- 1/2 chikho (100 magalamu) amondi (ma walnuts angalowe m'malo)
- 4 wachikasu, wofiira kapena
- tsabola wobiriwira
- 2 ozuni pafupi.
- mafuta a azitona
- 2 anyezi apakati
- 3
- adyo cloves
- 1
- phwetekere
- 4
- nkhuyu zatsopano kapena 1/4 chikho chagolide
- zoumba
- Mchere ndi tsabola kuti mulawe
- Supuni 2-3 odulidwa mwatsopano
- Chiitaliya (tsamba lakuda) parsley
Momwe Mungapangire Izo
- Cook woyera mpunga mu mpunga cooker kapena supu. Khalani pambali.
- Pewani mtedza mu pulogalamu ya chakudya mpaka mutapukutidwa bwino, kenaka khalani pambali.
- Ngati mukugwiritsa ntchito zoumba , ikani 1 chikho cha madzi ofunda ndi kuika pambali.
- Kutentha uvuni ku 375 ° F (190 ° C).
- Dulani tsabola mu theka lalitali, kapena mulowerere, malingana ndi mawonekedwe awo. (Tsabola ayenera kukhala wokhazikika, osati nsonga kapena mpukutu.) Chotsani mbewu ndi nembanemba. Siyani patsinde pa tsinde chifukwa izi zidzathandiza tsabola kukhala ndi mawonekedwe pambuyo potiwa.
- Finely kuwaza anyezi ndi adyo. Dulani phwetekere mu zidutswa zisanu ndi zitatu. Sungani poto lalikulu, lolemera kwambiri pansi pa frying poto pamsana wofiira mpaka anyezi asinthasintha. Ngati mumagwiritsa ntchito zoumba, sungani madzi ndikupaka poto ndikusakaniza. Onetsetsani mu tomato ndi 1/2 chikho zamondi. Onjezerani mchere ndi tsabola kuti mulawe. Pitirizani kuphika mphindi 1-2, kuchotsani kutentha.
- Kutentha uvuni ku 375 ° F (190 ° C).
- Ngati mukugwiritsa ntchito nkhuyu zatsopano, kudula pakati ndi malo 1/2 mu tsabola. Kenaka, supuni ya mpunga kusakaniza mu magawo a tsabola. Onetsetsani mpunga uliwonse womwe umamatira pamphepete mwa tsabola, momwe zingathere. Fukani parsley wothira pamwamba. Pezani tsabola pa pepala lokopa. Kuphika mu uvuni kwa mphindi 20.
- Chotsani ku uvuni ndi kuwaza mtedza pamwamba. Bwererani ku uvuni kwa mphindi makumi awiri.
Chidutswa Chothandizira:
- Ngakhale kuti tsabola iliyonse imatha kugwiritsidwa ntchito, tsabola wofiira kapena wofiira ndi abwino. Tsabola wobiriwira amatha kukhala ndi mphamvu yowonjezera ndipo amatha kupambana mphamvu za mpunga.
Kusiyanasiyana :
- Phunziro lalikulu, onjezerani nkhuku zophika, nkhuku zophika kapena nkhuku zophika zophika ndi mpunga musanaphike.
- Patsani mpunga wokonzekera mpunga woyera ndikukonzekera molingana ndi malangizo a phukusi.
- Kulimbana ndi mtedza? Aperekenso tiyipo tating'onoting'ono ta parmesan tchizi pamwamba pa tsabola titatha kuphika.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 363 |
| Mafuta Onse | 12 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 0 mg |
| Sodium | 51 mg |
| Zakudya | 57 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 8 g |