Ngati mukufuna chakudya chambiri chomwe chingakhale chokwanira pa tsiku la tsiku la Valentine, chakudya chamadzulo, kapena chakudya champhwando mwamsanga tsiku lovuta, simungapindule ndi Chinsinsi ichi kuchokera ku Tonya. Idzakwanira pafupi nthawi iliyonse, ndipo imakhala yosavuta komanso yosavuta. Ndipo kumbukirani kuti chophikacho chingathe kuwonjezeredwa kawiri kapena katatu kawiri kawiri kawiri kawiri kawiri kawiri ka chakudya cha banja kapena chakudya chamadzulo.
Malinga ndi chiwerengero cha akalulu kupita, gwiritsani ntchito chiweruzo chanu. Kukula kwautumiki kotchulidwa ndi American Heart Association ndi mapulogalamu atatu (yophika) pa munthu aliyense, koma zimadalira zolakalaka zanu. Pafupipafupi, pali pafupifupi 31 mpaka 35 shrimp mu mapaundi aakulu a shrimp, kotero ma ounce 8 akhoza kukhala oposa okwanira anthu awiri. Gwiritsani ntchito pasta yamphongo yatsopano kapena yowuma (capelli d'angelo), kapena gwiritsani ntchito capellini, yomwe imakhala yochepa kwambiri. Mankhwala osakanizika kapena zofiira zofanana zimagwiranso ntchito.
Onjezerani saladi yowonjezera yatsopano komanso mavitamini ochepa otentha kapena adyo mkate, ndipo mudzakhala ndi chakudya chamadzulo kwa awiri popanda khama!
Chimene Mufuna
- 8 ounces shrimp (malingana ndi njala)
- Masentimita 4 a pasitala (kapena capellini)
- Supuni 2 batala
- Supuni 2
- mafuta aamuna osakwatiwa
- 2 cloves adyo (thinly sliced kapena coarsely akanadulidwa)
- Sakani mchere, kapena kulawa
- Sakani tsabola wakuda, kapena kulawa
- 1 supuni 1 1/2 watsopano wophika parsley (ogawanika)
- Supuni 2 wothira mafuta atsopano a Parmesan (kuphatikizapo, potumikira)
Momwe Mungapangire Izo
- Chotsani zipolopolo ku shrimp. Kuthamanga nsonga ya mpeni waung'ono, kutalika kwa nsana iliyonse ndikuchotsani mdima wandiweyani (iyi ndi tsamba lopweteka la shrimp, kotero liyenera kuchotsedwa). Chotseni kapena kuchikweza ndi nsonga ya mpeni. Sungunulani ma shrimp pansi pa madzi otentha ozizira ndikuika pambali.
- Koperani pasitala wa tsitsi mumoto otentha mchere potsatira phukusi. Ngati mukugwiritsa ntchito pasitala yatsopano, mungayembekezere kuti muziphika patsiku lomaliza. Kokani mu colander.
- Pakali pano, kutentha mafuta ndi mafuta mu sing'anga phukusi kapena saute pan pa sing'anga kutentha.
- Pamene mafuta ndi mafuta akuwotcha, onjezerani adyowayi ndi kuphika mpaka pang'onopang'ono golidi ndi zonunkhira. Sungani garlic kunja ndi supuni yowonongeka ndi kutaya.
- Onjezerani ma shrimp ku mafuta a adyo; kuwaza ndi mchere, tsabola, ndi supuni imodzi ya parsley.
- Kuphika pazithunzithunzi kutentha mpaka zitsamba zimangokhala zowirira. Chotsani poto kuchokera kutentha ndikuwonjezera pasitala wa tsitsi ladothi.
- Onjezani tchizi ta Parmesan ndi supuni yotsala ya 1/2 ya parsley. Ikani kuti mugwirizane.
- Kutumikira mwamsanga ndi saladi ya Kaisara kapena saladi yobiriwira yosavuta, mavitamini otentha kapena mkate wa adyo, ndi zina zambiri za Parmesan, ngati mukufuna.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 680 |
| Mafuta Onse | 29 g |
| Mafuta okhuta | 10 g |
| Mafuta Osatchulidwa | 14 g |
| Cholesterol | 261 mg |
| Sodium | 857 mg |
| Zakudya | 67 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 40 g |