Pita Mkate Wokongoletsera

Ngati mukuganiza kuti kupanga pita mkate wanu ndi ntchito yovuta yomwe imatenga zaka kuti mumvetse bwino, ganiziraninso. Chomera ichi cha pita chiri chosavuta kupanga ndipo chikusowa zakudya zochepa. Mudzapatsidwa mphotho yokoma, yodzikuza-chizindikiro chodziwika cha Middle East ndi mkate wa Mediterranean.

Zakudya za pita zimapanga masangweji abwino, osavuta kuziyika ndi zomwe mumakonda kuzidzaza. Ndibwino kuti mupange mpunga ndi msuzi mukakhala ndi mbale zosiyanasiyana.

Chimene Mufuna

• Supuni ya tiyi 2 yogwira yisiti yowuma
• 1 1/4 makapu madzi ofunda (pafupifupi 110 F, ogawanika)
• Supuni 2 supuni ya shuga
• Makapu 3 1/2
• ufa wokhala ndi cholinga chonse (ogawanika)
• 1/2 supuni ya supuni mchere
• Supuni 1
• mafuta a mafuta (kuphatikizapo oiling mbale)

Momwe Mungapangire Izo

1. Thirani yisiti mu 1/4 chikho cha madzi otentha; onjezani shuga ndipo muime kwa mphindi 10.
2. Kwezani zitsulo 2 1/2 za ufa ndi mchere mu mbale. Pangani bwino pakati; kutsanulira mu yisiti kusakaniza ndikutsalira 1 chikho madzi ofunda ndi supuni 1 ya mafuta.
3. Yambani kusakaniza ndi dzanja lanu, supuni ya matabwa, kapena chikho cha mtanda choimirira chosakaniza, ndikuwonjezera ufa wotsala ngati mukufunikira. Tembenuzani pamwamba pa mpweya ndi kuguguda kwa mphindi 10 kapena 15 (kapena mugwiritsire ntchito makina ndi ndowe), mpaka mtanda uli ofewetsa komanso wofewa koma wosasunthika.

1. Mafuta mbale yaikulu; Ikani mtanda mu mbale ndikuyamba kuvala lonse ndi mafuta. Phimbani ndi nsalu yonyowa ndi kuyika mtanda pamalo otentha, opanda pake kwa maola 1 kapena 1½, kapena mpaka kawiri mu kukula kwake.
2. Sakanizani uvuni ku 475 F. Lembani pepala lalikulu lophika kapena kuphika pamwala wotsika kwambiri wa uvuni.
3. Sungani mtandawo, kenako pindani ndi kupiranso. Chitani izi kangapo kuti mpweya uphuke mu mtanda. Apatseni mipira pafupifupi ma ola 2 1/2 iliyonse (pafupifupi 5 supuni ya mtanda) ndikuphimba ndi chopukutira chopukutira.
4. Sungani mpira uliwonse mu bwalo lozungulira pang'onopang'ono ndi phokoso lopukuta, ndikugubuduza ndi kutembenuza mtanda monga momwe mungathere kutsika . Mabwalowa ayenera kukhala olemera masentimita 1/4 ndi pafupifupi mainchesi asanu ndi awiri.
5. Msuzi uliwonse umakhala wozungulira pakati pa nsalu zazing'ono ndipo muziwalola kuti azipumula pamene mukupukuta mitsuko yotsalira.
6. Fukuta pepala lophika lophika kapena kuyika mwala mopepuka ndi ufa. Ikani mabwalo angapo pamwala kapena kuphika pepala (kapena ambiri omwe angagwirizane bwino). Kuphika kwa mphindi pafupifupi zisanu, kapena mpaka atangoyamba kusonyeza mtundu wina, mosamala akuwanyengerera.
7. Chotsani mu uvuni ndikuphimba ndi thasu yoyera ya khitchini mpaka utakhazikika. Ikani malo okonzera chakudya mpaka okonzekera kugwiritsira ntchito.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	59
Mafuta Onse	3 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	2 g
Cholesterol	0 mg
Sodium	142 mg
Zakudya	8 g
Matenda a Zakudya	1 g
Mapuloteni	1 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)