Zakudya zopanda nyama zopanda tirigu zopangidwa ndi tomato, scallions, basil zatsopano komanso zogwiritsidwa ntchito ndi avoti. Izi ndizo zowonjezera zokhala ndi zamasamba, zophimba komanso za mkaka zomwe zimapangidwa bwino kuti zikhale zophika m'chilimwe, picniks kapena mapulasitiki.
Chomera chonse cha saladi cha saladi chimabwera kuchokera ku Cuisine Cakudya Chakudya Chakudya Chamakono: Chomera Chamakono cha Matthew Locricchio ndipo chakonzedwa kuti chikhale chosavuta, chodziwika bwino komanso chokoma chokwanira kuti achinyamata odyetsera akhoza kukonzekera okha. Sangalalani!
Chimene Mufuna
- 1 makilogalamu a chitumbuwa kapena tomato wamphesa (makapu 3 mpaka 3 1/2)
- Mapirala 6 mpaka 8
- 20 masamba atsopano
- 1/3 chikho chosapitirira namwali mafuta
- 1½ supuni ya tiyi mchere
- Supuni 1 supuni yatsopano ya tsabola wakuda
- 8 ounces organic wheat-fusilli, penne, rotini, kapena spaghetti
- 2 Awacadasi opsa
Momwe Mungapangire Izo
- Sambani tomato wa chitumbuwa ndikuchotsani ndikuchotsa zitsamba zilizonse. Dulani tomato muzipinda, kenani mu mbale yaikulu, ndipo khalani pambali.
- Sambani scallions. Chotsani mizu yotsirizira ndi masamba aliwonse a mdima kapena otsala. Dulani mbali yoyera ndi maperesenti 3 mpaka 4 a nsonga zobiriwira muzipinda zing'onozing'ono ndikuwonjezera tomato. Lembani kuti muphatikize.
- Sambani phulusa, sungani madzi aliwonse owonjezera, ndipo pezani pepala lapukuti kuti muume. Sungani masamba a basil mu zidutswa zing'onozing'ono ndikuwonjezerani pamatumbo ndi tomato.
- Onjezerani mafuta azitona, mchere, ndi tsabola ku mbale ndikuponyera bwino.
- Pogwiritsa ntchito nsana yachitsulo, sungani tomato kuti muwadule ndikuchotsa madzi ena. Ponyaninso. Lembani mbaleyo ndi pepala la sera kapena pulasitiki ndipo mulole kuti liime pa firiji.
- Kuphika pasitala mpaka alente molingana ndi phukusi. Sakanizani pasitala mu colander. Onjezani ku phwetekere wosakaniza. Lembani kuti muphatikize.
- Ikani avoko pa bolodula. Ndi nsonga ya mpeni, yambani kumapeto kwa tsinde ndikudula kutalika pamapope ndi kumbali inayo. Kumbukirani kuti pali dzenje lalikulu mkati, kotero musayese kudutsa mnofu. Sankhani pepalalo, ndipo likhale nalo mmanja onse awiri, liphatikize mosiyana kuti lilekanitse halves. Sungani dzenje ndi supuni ndikusiya. Pewani mapepala a avocado ndikudula tizilombo tochepa. Wonjezerani ku mbale ndi phwetekere osakaniza. Bweretsani ndi avoti otsala.
- Sungani saladi pang'onopang'ono mpaka zinthu zonse zogwirizana. Konzani saladi pa mbale yopangira. Kutumikira ofunda kapena firiji.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 471 |
| Mafuta Onse | 35 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 23 g |
| Cholesterol | 0 mg |
| Sodium | 891 mg |
| Zakudya | 31 g |
| Matenda a Zakudya | 10 g |
| Mapuloteni | 8 g |