Mukufunafuna chophimba cha tirigu chachitsamba? Yesani ichi. Ndizodya zamasamba (zokhala ndi zamasamba) bulgur tirigu pilaf opangidwa ndi bowa, zobiriwira anyezi, tsabola wofiira ndi watsopano parsley mu vinyo woyera ndi laimu kuvala ndi pang'ono, mchere ndi tsabola, komanso, wathanzi wambiri tirigu wambiri bulgur tirigu.
Ngati mukufuna masamba onse , saladi a quinoa kapena saladi a mpunga kapena pilafisi ya mpunga, yesani chinthu chosiyana kwambiri ndi mtundu wapamwamba wa bulgur tirigu pilaf. Ndizitsamba ngati mumagwiritsa ntchito margarini wambiri m'malo mwa mafuta.
Onetsetsani kuti chipangizochi chimapanga pafupifupi 8 servings, choncho konzani kukhala ndi zina zotsala kuti muzisungire mu chidepala cha Tupperware ndikupita kukagwira ntchito tsiku lotsatira. Kapena, tengani pang'ono powonjezerapo ndi kukulunga mu tortilla, kuwonjezera tchizi, ndi kudzipangira nokha sandwichi yotsalayo kukulunga chakudya chamasana. Njira iyi ndiyamilodwe ndi Bungwe la Chakudya Chagugu.
Chimene Mufuna
- 1 1/2 makapu osaphika bulgur tirigu
- 3 makapu madzi kapena masamba msuzi
- 3 tbsp batala (kapena mugwiritsire ntchito margarini wa vegan kuti muzisunga)
- 1/2 mapaipi bowa, sliced
- 1 gulu lobiriwira anyezi, odulidwa
- 1 tsabola wofiira wonyezimira wofiira, wodulidwa
- 2 tbsp mandimu laimu
- 3 tbsp wouma vinyo woyera
- 1/4 chikho chodyoledwa parsley (kapena 1/8 chikho zouma)
- 1 tbsp zouma basil
- 1 tsp mchere
- Tsabola ts2 1/2
Momwe Mungapangire Izo
Mu poto wapakati, phatikizani bulgur tirigu ndi madzi kapena masamba msuzi. Phimbani poto ndipo mulole kuti muzitha kutentha pamsana-kutentha kwambiri kwa mphindi zisanu.
Chotsani poto kuchokera kutenthe ndi kuwalola kuti liime, litaphimbidwa, kwa mphindi zina zisanu. Pambuyo pa mphindi zisanu, perekani madzi owonjezera kapena masamba a masamba.
Kenaka, sungunulani mafuta kapena margarine mu skillet yaikulu pamsana wambiri. Sungani bowa, anyezi ndi tsabola mpaka anyezi asamveka bwino.
Chotsani kutentha.
Onetsetsani madzi a mandimu, vinyo woyera, parsley watsopano, basil, mchere ndi tsabola ndipo ponyani bwino kuti mugwirizane.
Sakanizani kusakaniza masamba ndi zokometsera zophika tirigu ndipo mutumikire mwamsanga.
Amapanga 8 masentimita a bulgur tirigu pilaf.
Chidziwitso cha zakudya: Aliyense wotumikira amapereka pafupifupi: 145 makilogalamu; 4 g mapuloteni; 23 g chakudya; 6 g; 5 g mafuta (3 g yodzaza); 12 mg cholesterol; Mcg folate 20; 1 mg chitsulo; 342 mg sodium.
Monga bulgur tirigu? Pano pali mapiritsi angapo odyetsa zamasamba ndi zamasamba.
- Cranberry chomera bulgur saladi kapena saladi ya quinoa
- Gourmet bulgur tabbouleh ndi edamame ndi feta
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 159 |
| Mafuta Onse | 5 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 11 mg |
| Sodium | 631 mg |
| Zakudya | 25 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 6 g |