Saladi Yophika Ndi Karoti

Saladi ndi mitsempha sizimangokhala m'chilimwe! Bweretsani masewera anu a saladi mu miyezi yoziziritsa pogwiritsira ntchito zowonjezera zowonjezera monga kaloti ndi kabichi ndi kuziwotcha. Ulendo wofulumira ku ng'anjo yotentha kwambiri imapangitsa kuti nyamazi zikhale zosakanizika bwino, komanso adyo wokazinga wophika ndi taini yophika imanjenjemera pamwamba pake.

Tahini ndi phala labwino la mbeu ya samee, ndipo mukhoza kupezeka mu gawo lonse la golosi lanu, pafupi ndi peanut butter, kapena mu kontalu yolowera. Mlingo wa mandimu ndi parsley wambiri imasunga zinthu zatsopano.

Kutumikira kutentha pambali pa mwana wa nkhosa wophika kapena nyama yophika nkhumba ilowetse chakudya chokhutiritsa. Kapena sungani saladi iyi mu ufa wokhala ndi mbale imodzi ponyamula ndi arugula ndi tirigu wophikidwa monga balere .

Chimene Mufuna

• 1/2 yaying'ono yofiira kabichi, yaying'ono ndi yothira (makapu 4 akuwongolera)
• Kaloti 1 makilogalamu, peeled ndi kudula 1/2 inchi magawo (3 kuyika makapu)
• Supuni 2 kuphatikizapo 1/4 supuni ya supuni yajambulidwa ndi mafuta a canola
• 1/2 supuni ya supuni ya tsabola wofiira
• Mchere ndi tsabola
• 2 sing'anga adyo cloves, osapatsidwa
• 1/4 chikho tahini
• Supuni 2 zatsopano mandimu
• Supuni 1 uchi
• Mpaka 1/2 chikho cha madzi otentha
• Supuni 2 zatsopano masamba a parsley

Momwe Mungapangire Izo

1. Yambani uvuni ku 475 F.
2. Chotsani kabichi ndi kaloti ndi supuni ziwiri za mafuta pa pepala lalikulu lophika. Pitilizani mu gawo limodzi ndikuwaza ndi tsabola wofiira ndi nyengo yowonjezera ndi mchere ndi tsabola.
3. Onjezerani adyo cloves ndi 1/4 supuni ya tiyi ya mafuta ku pepala la aluminiyumu yojambula ndi kuikamo mpira kuti musindikize clove mkati. Onjezani ku pepala lophika.
4. Kuwotcha kwa mphindi 10, kapena mpaka mitsempha imakhala yosavuta koma kaloti amakhalabe olimba.

1. Chotsani mosamala dyokosi kuchokera ku zojambulazo za aluminiyamu ndikupukutira zikopa pogwiritsa ntchito mpeni. Onetsetsani ndi tsamba la mpeni kuti mupange phala.
2. Mu mbale yaing'ono, sakanizani adyo, tahini, mandimu, ndi uchi. Nyengo ndi mchere ndi tsabola. Zosakanizazo zidzatha. Onjezerani ndi 1/2 chikho cha madzi otentha, supuni pa nthawi, mpaka chizoloŵezi chofuna chifike.
3. Pamwamba pa zophika zam'mimba ndi parsley yatsopano ndi kuthira mchere ndi taini.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	278
Mafuta Onse	16 g
Mafuta okhuta	2 g
Mafuta Osatchulidwa	7 g
Cholesterol	0 mg
Sodium	121 mg
Zakudya	33 g
Matenda a Zakudya	8 g
Mapuloteni	7 g

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