Mtedza wa Pasta Saladi ndi wowotchera komanso wamapikisano, ndipo izi zimapanga masewera olimbitsa thupi a broccoli, yamatsuko yamatcheri, azitona ndi zinyama. Chakudya chodyera, chodyera chimodzi chimakhalanso choyenera kwa chakudya chamadzulo, chodyetsa ana pausiku wotanganidwa, kapena kuthamanga mu chakudya chamadzulo.
Zokuthandizani: Tuna ndi mayo onse ndi okongola kwambiri, kotero ngati mutumiza izi kuntchito kapena kusukulu, onetsetsani kuti mutenge phalaji yafriji mu thermos kuti mukhalebe bwino kufikira nthawi ya masana. Kodi mumanyamula kupita ku pikisiki kapena kumatuluka? Chikwama chozizira bwino chomwe chimakhala ndi ma pulogalamu ochuluka kwambiri ndi bet bet.
Mukufuna kupanga mapulogalamu abwino kwambiri? Yesani kusinthanitsa pasitala wamba wa tirigu wonse. Pakati pa zikopa, nsomba, ndi kuvala, pali zowonjezera zambiri zomwe zimaphatikizidwa ndi mbale kuti ziwathandize kuti mbewu zatsopano zisinthe.
Kusiyanasiyana: Osati firimu la zovala za mayo? Lembani izo ndi kuponyera saladi ndi fruity yowonjezera namwali wa azitona komanso mwatsopano kufinyidwa mandimu kuti mulawe. Nyengo ndi tsabola wakuda wakuda ndi nyemba yamchere, ngati mukufuna.
Pangani Chakudya: Yang'anani mwachidwi chakudya chamadzulo chodyeramo polemba tiyi yachisitata iyi ndi saladi yokoma. Chotupitsa ichi , Mitundu ya Palm, Edamame & Za'atar Saladi imapanga wothandizira kwambiri. Kuphika tiyi ndi zipatso zatsopano zimakhala zabwino kwambiri.
Yosinthidwa ndi Miri Rotkovitz
Chimene Mufuna
- Kwa saladi:
- 8 ounces / 227 g. pasta (rotini kapena fusilli [ngolowe]
- 2 makapu broccoli (mwatsopano, ang'onoang'ono)
- Zitini 2/10 ounces tuna (madzi odzaza, osungidwa)
- 1 chikho tomato (chitumbuwa kapena mphesa, padera)
- Mitengo ya azitona 3/4 (yodulidwa wakuda kapena wobiriwira)
- 3 makaluluons (oyera ndi obiriwira mbali zowonjezera, osungunuka mu zozungulira zochepa)
- Kuvala:
- 1/2 chikho / 115 ml. mayonesi (nthawi zonse kapena mafuta ochepa)
- 1/4 chikho / 60 ml. mafuta a azitona
- Supuni imodzi (vinyo woyera) (kapena vinyo wosasa)
- Zosankha: supuni 1 ya dijon mpiru
- 1/2 supuni ya supuni mchere
- 1/8 supuni ya supuni tsabola wakuda
Momwe Mungapangire Izo
1. Phika pasitala molingana ndi phukusi. Kwa kuphika komaliza, onjezerani mapulitsi a broccoli. Sakani Zakudyazi ndi broccoli. Muzimutsuka nthawi yomweyo pansi pa madzi ozizira kwambiri komanso kukhetsa bwino.
2. Mu mbale yaikulu, phatikizapo pasitala ndi broccoli ndi tuna, tomato, azitona, ndi ma scallions.
3. Mu mbale yaing'ono, sakanizani mayonesi, mafuta a vinyo, viniga, mpiru (ngati mukugwiritsa ntchito), mchere ndi tsabola. Kumenya ndi chofufumitsa chovala chokongoletsera.
4. Musanatumikire, kutsanulira kavalidwe pa tuna-pasta saladi ndi kusakaniza bwino.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 463 |
| Mafuta Onse | 28 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 12 g |
| Cholesterol | 29 mg |
| Sodium | 369 mg |
| Zakudya | 34 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 19 g |