Kusamba nsomba mu yogurt kumapereka khungu pang'ono, ndipo kumalepheretsa kuuma, nkhawa yodziwika popanga nsomba kunyumba. Ndipo kununkhira kwakukulu kumabwera kuchokera ku zokolola, mandimu, adyo, oregano, chitowe, ndi pang'ono. Sungani nsomba kwa ola limodzi mu furiji ngati muli ndi nthawi, koma ngakhale simudzakhala ndi chakudya chokoma. Chinthu chonse chikubwera pamodzi maminiti 15 ngati nthawi yonse yomwe muli nayo. Ndinkagwiritsa ntchito nsomba, koma mungagwiritse ntchito nsomba zoyera, zosalala, zoyera.
Tumikirani izi ndi masamba aliwonse, kapena Greek Saladi.
Chimene Mufuna
- 1 chikho chinenero Greek yogurt
- Fungo la finely grated la 1 mandimu
- Supuni imodzi ya mandimu
- Supuni ya 1 finely minced adyo
- Supuni 3 zatsopano masamba oregano
- Supuni 1 pansi chitowe
- ¼ supuni pansi allspice
- ½ supuni ya tiyi yakuda kapena mchere wosakaniza, kuphatikizapo kulawa
- ½ supuni ya supuni ya tsabola wakuda pansi, komanso yowonjezera kulawa
- Mapaundi 1½ mapepala (onani Zindikirani)
- Supuni 1 ya mafuta a maolivi
- Mabala okwana 8, okonzedwa ndi odulidwa, mbali zonse zoyera ndi zobiriwira
Momwe Mungapangire Izo
- M'dothi losakanika, kuphika ndi mandimu ndi mandimu, adyo, oregano, chitowe, allspice, mchere, ndi tsabola. Ikani mapepala a nsomba mu marinade, kuphimba ndi kukulunga pulasitiki, ndi kuyika mu furiji kwa ora, ngati nkotheka.
- Sakanizeni uvuni ku 450 ° F. Sungani pepala lalikulu la ovenproof skillet pa sing'anga kutentha kwakukulu ndikuwonjezera mafuta, ndi scallions. Sakanizani mphalapala kwa mphindi imodzi, kenako muwaponyeni kumbali imodzi ndikuwonjezera nsombazo. Nyengo nsomba ndi mchere ndi tsabola, kenaka tumizani skillet ku uvuni. Kuphika kwa mphindi 10, mpaka nsomba imatha mosavuta. Tumikirani nsomba ndi scallion mafuta oponyedwa.
Zindikirani: Perch ndi nsomba yofatsa, ndi zokoma zokoma, zomwe zimakhala zokoma komanso zosasangalatsa pamene zili zochepa. Nthawi zambiri zimakhala zotsika mtengo. Mungagwiritse ntchito nsomba zoyera pena pano, monga cod, flounder kapena halibut.
Nsomba ndi Ana: Kupanga nsomba za banja zomwe zimaphatikizapo ana kungakhale kovuta kwambiri. Ndipo chowonadi ndi chakuti, simudziwa zenizeni zomwe zingakonde - malo amasintha. Koma pitirizani kuyesera, ndikusintha zinthu. Nsomba iyi inakopeka ndi mwana wanga wamng'ono. Anthu nthawi zonse amafuna malangizo kuti athandize ana awo kuyesa zakudya zatsopano. Mozama, imodzi mwa nsonga yabwino yomwe ndikuidziwa? Tulutseni pamene ali HUNGRY. Ana anga ayesa ndikukonda zinthu zina zatsopano chifukwa cha njala kuposa chilichonse chimene ndingaganizire.
Zimene Ana Angachite: Ana amatha kuyesa zitsamba ndi zonunkhira, ndipo ngati atha msinkhu amagawidwa. Mungaganize za kampeni yoteteza ana, monga iyi, ngati mwana wanu akukhala ku khitchini ali ndi inu. Mpeni wa wekha umachita zodabwitsa mu zolimbikitsa zowonongeka.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 304 |
| Mafuta Onse | 13 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 105 mg |
| Sodium | 483 mg |
| Zakudya | 8 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 38 g |