Nsomba za mkate ndi mkate zimapatsa kukhuta bwino kwa tsabola. Madzi a mandimu amathandiza kwambiri ku nsomba ya tuna.
Chimene Mufuna
- 4 Tsabola wobiriwira (kupatulidwa, mbewu ndi nembanemba achotsedwa)
- Supuni 1 anyezi (finely akanadulidwa)
- 1 chikho cha mkate wofewa zinyenyeswazi (ogawanika)
- 1 dzira (kumenyedwa pang'ono)
- 1/2 chikho mkaka
- Mchere ndi tsabola kuti mulawe
- Supuni 1 yatsopano ya mandimu
- 1 amatha / 7 olemera awiri a tuna (flaked)
- Supuni 2 batala
- Mwadzidzidzi: tchizi ta Cheddar, Swiss, kapena Parmesan
Momwe Mungapangire Izo
1. Wiritsani tsabola mu madzi otentha amchere kwa mphindi zisanu; kukhetsa bwino.
2. Sakanizani anyezi, 1/2 chikho mkate, zisa, mkaka, mchere ndi tsabola, mandimu, ndi tuna.
3. Dzazitsani zipolopolo za tsabola.
4. Sakanizani batala wosungunuka ndi zotsalira 1/2 za chikho zanyenyeswazi; onkhetsani tsabola choyikapo. Ikani mbale yosakanika yokaphika pa 400 ° F (200 ° C / Gome Marko 6) kwa mphindi 15.
5. Ngati mukufuna, pamwamba ndi tchizi tomwe timadontho tomwe tisanayambe kuphika.
Maphikidwe ofanana
Choyika Zabokosi Zabokosi Ndi Salmon
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 346 |
| Mafuta Onse | 14 g |
| Mafuta okhuta | 7 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 101 mg |
| Sodium | 446 mg |
| Zakudya | 32 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 23 g |