Pamene mukuyang'ana kuti musinthe zakudya zanu ndikuchotsa zakudya zowonongeka ndi kutuluka, kutuluka masana pa sabata lanu la ntchito n'kofunikira. Icho chiyenera kukhala chokhutiritsa ndipo chiyenera kukhala chophweka kapena kutenga mndandanda kudzatcha dzina lanu. Zosakaniza zochepa chabe ndi mphindi zingapo za nthawi yanu ndipo mukhoza kukonzekera masana awiri kwa kanthawi kamodzi kukhitchini!
Zukini yakhala njira imodzi yomwe ambiri omwe alibe shuga ndi kuyang'ana kudya kwawo kwa carb, adasinthira kudya zakudya zochepa. Kupanga zigoba ngati zukini zimapangitsa kusiyana kulikonse kwa chakudya chokoma kuti chikhale chosangalatsa komanso chakuitanira kudya. Ngati mulibe makina opanga mpweya mungagwiritsire ntchito serrated peeler yomwe idzakupatsani zotsatira zofanana za Zakudyazi ndi zukini zanu. Sambani zukini ndikupatsanso mavitamini ndi mchere! Mukhozadi kuwonjezereka zamtundu uliwonse zomwe mumakonda. Ndakhala ndikusavuta pano koma inu mukhoza kuwonjezera zojambulazo zotsatirazi ndi mankhwala anu ozungulira zukini; tsabola wofiira wonyezimira ndi tsabola wofiira, bowa wothira sliced, bokosi losakaniza lopidwa, maolivi, ngakhale zipatso zatsopano kuti zionjezere kukoma kwa saladi iyi. Ngati simukuwoneka ngati Asiago tchizi yesani cheddar kapena feta! Ngati mukufuna mapuloteni awonjezere chifuwa chophika chophika!
Pangani izi mu mtsuko wa Mason ndipo mudzakhazikitsidwa masiku awiri. Lembani kawiri kawiri ndipo mutha kukhala ndi masiku 4 osasamala koma madyerero abwino komanso okhutiritsa!
Chimene Mufuna
- 2 makapu spiralized zukini kapena akanadulidwa
- 1/2 chikho chitumbuwa tomato
- 1/2 chikho kagawidwa nkhaka
- Asaga 1 Asiago tchizi, kumetedwa kapena cubed
- Supuni 2 vinaigrette
Momwe Mungapangire Izo
- Malo 1 chikho cha spiralized zukini Zakudyazi pa mbale iliyonse yopereka.
- Pamwamba ndi 1/4 chikho cha tomato pa mbale.
- Onjezerani makapu 1/4 osakaniza nkhaka kwa aliyense akutumikira.
- Zigawo limodzi za mthunzi kapena asidi Asiago tchizi pamwamba pa saladi.
- Gwiritsani bwino mavitamini ndi kutsanulira supuni 2 pa saladi iliyonse.
- Njira ina ndiyo kuponyera chirichonse mu mbale imodzi yaikulu ndikuwonjezera 1/4 chikho cha kuvala ku mbale yonse.
- Apatuke m'magulu awiri ataponyedwa bwino ndi kuvala.
- Ngati mukukonzekera chakudya chamasana tsiku lotsatira: tsitsani supuni 2 za kuvala pansi pa botolo la masoni. Onjezerani zosakaniza muzowonjezera pamwamba pa zina ku mtsuko wa Mason. Phimbani ndi kusunga firiji mpaka mutakonzeka kutumikira. Pamene mwakonzeka kutumikira muthamanga mtsuko wa masoni kuti muponye zonse palimodzi ndikuikapo mbale kapena mbale.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 293 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 13 mg |
| Sodium | 796 mg |
| Zakudya | 40 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 10 g |