Chinsinsi chophika chophikachi chimapangidwa ndi nyemba zouma zoyera, monga ma nyemba. Nyemba zimaphika pang'onopang'ono wophika ndipo tomato, tuna, ndi nyengo zinawonjezeredwa. Ndilo chakudya chosavuta, chosakanikirana, ndipo chimapatsa chakudya chabwino ndi mpunga ndi saladi wokhomedwa.
Onani kusiyana komwe kuli pansi pa katsamba ka saladi yoyera nyemba ndi tuna.
Gwiritsani ntchito nyemba zam'madzi kapena nyemba zabwino kwambiri kumpoto. Mbalewo ukhozanso kupangidwa ndi nandolo zakuda.
Chimene Mufuna
- Supuni 4 za mafuta
- 1 clove adyo, wosweka
- 1 ma nyemba nyemba zoyera, ataphimbidwa usiku
- 2 makapu akanadulidwa tomato
- Zitini 2 mpaka 3 (tani 12 mpaka 14) tuni yoyera m'madzi, yotsekedwa ndi kuyamwa
- 2 mavitamini awiri, osungunuka bwino, kapena supuni 1 1/2 zouma zouma
- mchere komanso tsabola watsopano wakuda, kuti alawe
Momwe Mungapangire Izo
Mu lalikulu skillet pa sing'anga kutentha sungani adyo mu maolivi pafupifupi 1 miniti. Taya adyo. Ikani nyemba zowonongeka pamphika wophika pang'onopang'ono pamodzi ndi adyo wothira mafuta ndikuwonjezera makapu 6 a madzi atsopano. Phimbani ndi kuphika pamwamba kwa ora limodzi. Pewani malo otsika ndikuphika kwa maola 4 mpaka 7 motalika, kapena mpaka nyembazo zikhale zachifundo.
Nthawi imatha kusiyana ndi wophika pang'onopang'ono, zaka za nyemba, ndi kuuma kwa madzi.
Ngati simukudziwa, yambani kuyang'ana nyemba kuti mukhale odzipereka pambuyo pa maola 4 mpaka 5.
Onjezerani tomato, tuna, ndi basil. Kulawani ndi nyengo ndi mchere komanso tsabola watsopano wakuda, kuti mulawe.
Kusintha
- Saladi yamtundu ndi ya nyemba - Pambuyo nyemba zili zofewa, zichotseni ndi kukhetsa; khalani bwino mufiriji. Gwiritsani nyemba zosungunuka ndi tomato tuna, basil, ndi nyengo, pamodzi ndi anyezi wofiira, ngati mukufuna.
Mwinanso Mungakonde
Saladi ya Tuna ya Tayi Ndi Kuvala Dijon
Tsabola Zophikidwa ndi Tuna ndi Zakudya Zokoma
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 472 |
| Mafuta Onse | 13 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 26 mg |
| Sodium | 188 mg |
| Zakudya | 57 g |
| Matenda a Zakudya | 16 g |
| Mapuloteni | 34 g |