Zakudya Zam'mimba Zosakanizidwa ndi Saladi ndi Chikhope Chinsinsi

Ngati mukufuna mapulaipi a couscous kapena saladi, mumayesetsanso kuyesa mchere wophika mchere (garbanzo nyemba) ndi masamba ambiri, kuphatikizapo nkhaka ndi tsabola wofiira mu mandimu, mafuta, ndi Dijon mpiru vinaigrette. Zimapangidwa kuchokera ku zamasamba zonse ndi zamasamba, ndipo, pokhala ndi makilogalamu osachepera 300 pothandiza, saladi iyi ndi chakudya chochepa (pewani pansi kuti muwonongeke bwino ngati mukufuna).

Ndi abwino kwa zamasamba ndi zitsamba kuyambira nkhuku zowonjezera zakudya zowonjezera. Ngati simukudya zakudya zamphongo, mbaleyi ikhonza kukhala yabwino ndi tchizi ta Parmesan pamwamba, kapena, tifafanizani ndi kukhudzana ndi yisiti ngati mukudyera zitsamba.

Ngakhale njira iyi ndi masamba ndi zamasamba , sizowonongeka, popeza msuwani amakhala ndi tirigu. Ngati mukufuna kuyesa tsamba la gluten, ingogwiritsani ntchito quinoa m'malo mwake, ndi kusintha nthawi yophika ya quinoa.

Chophimba cha saladi cha msuzi cha saladi chovomerezeka cha Bungwe la Chakudya Chagugu.

Chimene Mufuna

• 2/3 chikho cha masamba kapena 1 akhoza ma ola 14
• 1 chikho couscous, chosaphika
• 3/4 chikho cha garbanzo nyemba, chatsanulidwa
• 1/2 chikho chinayambitsa nkhaka
• 1/4 chikho chofiira tsabola wofiira, watsukidwa
• 2 tbsp anyezi (scallions) odulidwa
• 3 tbsp balsamic viniga
• 1 tbsp mafuta a maolivi
• 1 tbsp Mpiru wa Dijon
• 1/2 Tsp lemon zest (mandimu ya mandimu)
• 1/4 Tsani tsabola wakuda (kapena kulawa)
• 1/2 Tsp tsabola

Momwe Mungapangire Izo

1. Choyamba, konzekerani achibale ake. Mu sing'anga-kakulidwe saucepan, kubweretsa masamba msuzi kwa chithupsa ndi kusonkhezera mu couscous.
2. Pamene couscous akukhalira, chotsani poto kuchokera kutentha, chivundikiro, ndipo tiyeni tiime kwa mphindi zisanu. Kenaka phokozani msuwani wanu ndi mphanda.
3. Lolani mpweya wanu wokonzeka bwino kwa mphindi khumi.
4. Mukamawotchera, wophika pang'ono ndi wokonzeka kupita, uikeni mu mbale yaikulu ndipo ponyani msuzi wofiira ndi garbanzo (nkhuku), nkhaka, tsabola wofiira ndi anyezi wobiriwira.

1. Sakanizani viniga wa basamu, mafuta a azitona, mpiru, mandimu ndi mandimu wakuda mu mbale yaing'ono, kapena mugwirane pamodzi mu mtsuko wa masoni. Wonjezerani vinaigrette ndi kuvala mandimu ku chisakanizo cha msuwani ndikuponyera bwino kuti mugwirizane.
2. Sungani saladi yanu ya couscous ndi tsabola ya mandimu. Lawani, ndi kusintha zosintha kuti mulawe. Mukhoza kuwonjezera mchere wa mchere kapena mchere wa kosher, ngati mukuganiza kuti ndiwowonjezera, koma gwiritsani ntchito dzanja lamanja kuti musapambane ndi zokopa zina.
3. Msuzi wa couscous ndi chickpea akhoza kukonzedweratu pasanafike ndikuyikidwa mufiriji kuti awoneke. Onetsetsani kuti muziponyera pang'onopang'ono musanatumikire kusakaniza zosakaniza ndi kuvala.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	291
Mafuta Onse	5 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	3 g
Cholesterol	0 mg
Sodium	241 mg
Zakudya	49 g
Matenda a Zakudya	6 g
Mapuloteni	11 g

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