Nkhuku zophikidwa ndi mafuta (nyemba za garbanzo) ndi tchizi za Parmesan ndi zakudya zopatsa thanzi zabwino kwa ana a zamasamba komanso kwa anthu akuluakulu omwe amafuna lingaliro lopanda zakudya zowonjezera mapuloteni komanso lautomoni. Njira iyi ya mtedza wa chickpea ndi yofulumira komanso yosavuta (ndi yathanzi!) Zokometsera zokometsera zokhazokha zokhazokha mabokosi a masikati, picnic kapena sukulu zakusukulu kwa ana odyetsa. Awapangitseni tizilombo tomwe timachotsa tchizi, ngati tikufunikira.
Kodi simunapangidwe nkhuku zophikidwa kumoto? Muli ndi mankhwala enieni! Mukakawotcha mu ng'anjo, nkhuku (garbanzo nyemba) zimasintha kukhala mchere wambiri wamchere, monga zokhuta monga mbatata kapena mtedza wa mchere, koma opanda mafuta onse. Kuphatikizanso apo, ndizo zabwino kwambiri, zomwe zikutanthauza kuti nkhuku zophikidwa ndi ng'anjo zimangokhala zokometsera bwino kwambiri.
Ngakhale kuti tchizi ta Parmesan tatsopano si chakudya chabwino kwambiri, nkhuku zam'chitini zimangokhala dola pamene zogulitsa kapena zochepa, koma ngati mukudziphika nokha, ndiye kuti mapepalawa adzakwanira pafupifupi bajeti iliyonse ya banja.
Mukusowa malingaliro ena otukuka? Pano pali mfundo zambiri zophweka zokometsera ana ndi akuluakulu .
Chinsinsi ndi chithunzi chovomerezeka ndi nyemba za Bush.
Chimene Mufuna
- 2 tbsp. mafuta a azitona
- 2 (15 oz) zitini nkhuku (garbanzo nyemba), zotsekedwa ndi kuchapidwa
- 1/2 tsp. mchere (mchere wamchere kapena mchere wa kosher wabwino)
- 1/8 tsp. tsabola watsopano wakuda
- 1 tbsp. chodulidwa chatsopano cha rosemary
- 3 tbsp. tchizi tating'onoting'ono ta Parmesan
Momwe Mungapangire Izo
- Sakanizani uvuni ku 400 F ndikulumikiza pepala lalikulu lophika ndi zitsulo zopangidwa ndi aluminium.
- Pewani nyemba za nyemba (garbanzo nyemba) zouma ndi pepala lamapepala (kapena mungagwiritsire ntchito saladi spinner pa izi ngati muli ndi imodzi), ndipo muyike mu mbale yaikulu.
- Dulani nkhukuzo ndi mafuta ndi kuwaza ndi mchere wamchere kapena mchere wosakaniza ndi tsabola wakuda wakuda. Gwiritsani ntchito spatula, kuponyera kapena kusonkhezera bwino kwambiri kuti muvale nkhuku ndi mafuta ndi mchere mofanana momwe zingathere.
- Konzani nkhukuzo pamodzi umodzi pa pepala lophika zojambulazo ndi kuphika mu uvuni wokonzedweratu kwa mphindi 15.
- Pambuyo pa mphindi 15, chotsani poto kuchokera ku uvuni, ndipo gwedezani pang'ono kuti mutenge nkhuku, kenako muphike kwa mphindi 15.
- Chotsani poto kuchokera ku ng'anjo ndikuwaza nkhukuzo mofanana ndi rosemary, ndiye kuphika kwa zina 8 mpaka 10 maminiti ena, mpaka nkhukuzo zikuphwanyidwa.
- Pomaliza, chotsani nkhuku ku ng'anjo ndipo akadakali otentha, perekani nyemba za Parmesan pamwamba pa nkhuku mofanana, ndipo ponyani pang'onopang'ono kuti mugwirizane ndi kuvala.
Sangalalani ndi mtedza wophikidwa ndi nkhuni.
Mukufuna njira zambiri zopangira nkhuku za ana? Pano pali maphikidwe apamwamba a mapiri a chickpea kuti ayese:
- Zosavuta 6-zopangira chickpea veggie burgers
- Zokoma kwambiri chickpea chilimwe saladi ndi mayonesi
- Chickpea ndi caulifulawa veggie tacos
Ndemanga za Chinsinsi:
- Anthu ena samaona kuti Parmesan tchizi ndi zomera chifukwa cha momwe amapangidwira. Kuti mudziwe zambiri, chonde onani: Kodi tchizi ndi zamasamba?
- Nkhuku zophikidwa ndi nkhunizi zimakhalanso zokoma popanda tchizi, ngati mukufuna kuzipanga.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 287 |
| Mafuta Onse | 8 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 1 mg |
| Sodium | 339 mg |
| Zakudya | 41 g |
| Matenda a Zakudya | 9 g |
| Mapuloteni | 14 g |