Chodabwitsa Chopped Chiwindi ndi wotchuka Ashkenazi kufalikira ndi zosawerengeka zosiyanasiyana. Chifukwa zimapangidwira (nyama ndi mkaka) zimatha kusangalala ndi chakudya chamtundu uliwonse. Ndi ntchito yochepa kwambiri kusiyana ndi kupanga chinthu chenichenicho, ndipo ngakhale iwo omwe amatembenuza mphuno zawo pachiwindi chenicheni nthawi zambiri amatenga kuwala kwa mawonekedwe a veggie. Muwaza pa mkate wa rye kapena letesi, kapena muzitumikira monga sabata la Sabata kapena phwando la phwando ndi anthu ophwanyaphwanya, makutu, ndi zina zina monga Israeli Hummus ndi Matboucha .
Kusiyanasiyana: 1/4 mapaipi a bowa angagwiritsidwe ntchito mmalo mwa nandolo ndi nyemba.
Yosinthidwa ndi Miri Rotkovitz
Chimene Mufuna
- Supuni 6 zopanda ndale (monga canola kapena zolembedwera)
- 2 anyezi akuluakulu (odzola, okonzedwa, ndi odulidwa)
- 1 1/2 makapu nandolo (yasungidwa ngati zamzitini, okonzedwa ndi kuphikidwa mpaka wachifundo ngati mwatsopano)
- 1 chikho cha nyemba chobiriwira (chatsanulidwa ngati zamzitini, zokonzedwa ndi kuphika mpaka wachifundo ngati mwatsopano kapena mazira)
- Supuni 1 ya mchere
- 1/2 supuni ya supuni
- Mazira 3 (zovuta zowiritsa ndi zowonongeka)
- 30 mtedza wa mandimu
Momwe Mungapangire Izo
1. Kuwotcha mafuta mu poto wa wophika kapena lalikulu, lolemera la skillet lomwe limagwiritsidwa ntchito pamwamba pa kutentha kwambiri. onjezerani anyezi ndikuyimbira mpaka zofewa komanso zopanda pake, pafupifupi mphindi zisanu kapena zisanu ndi ziwiri. Kuchepetsa kutentha ndikupitiriza kupuma, kupweteka nthawi zina, mpaka anyezi atembenukire golide ndikuyamba kugawanika, pafupi maminiti 8 kapena 10 ena. Onjezani nandolo ndi nyemba zobiriwira komanso mwachangu mpaka mutha. Nyengo ndi mchere ndi tsabola.
2. Ikani ndiwo zamasamba kukhala pulogalamu ya chakudya.
Onjezerani mazira ndi mtedza, ndikukonzekera mpaka yosalala. Idyani nyemba ndi kuwonjezera mafuta pang'ono ngati wouma, ndi / kapena mchere wambiri ndi tsabola kuti mulawe.
4. Sindikizani chisakaniziro kumalo osungira madzi ndikuwotcha maola kapena usiku umodzi musanayambe kutumikira. Tumikirani ndi mkate wa rye, letesi masamba, osokoneza, kapena crudites.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 3127 |
| Mafuta Onse | 306 g |
| Mafuta okhuta | 29 g |
| Mafuta Osatchulidwa | 48 g |
| Cholesterol | 78 mg |
| Sodium | 43 mg |
| Zakudya | 74 g |
| Matenda a Zakudya | 34 g |
| Mapuloteni | 74 g |