Chikapu (aka garbanzo nyemba) zimapatsa chithandizo chokoma, chosakaniza chokongoletsera pamene chowotcha ndi zonunkhira pang'ono. Onetsetsani kuti mukutsatira malangizo oti muwawume; ndiwowonjezera iwo akupita mu uvuni, mwamsanga iwo adzawoneka bwino.
Chimene Mufuna
- Makapu awiri atsopano kapena 1 akhoza nkhuku
- Supuni 1 supuni ya masamba kapena mafuta a canola
- 1/2 supuni ya supuni ya mchere wabwino
- 1/4 supuni ya supuni ya tsabola watsopano wakuda
- Zosankha: 1/8 supuni ya supuni pansi chitowe
- Zosankha: 1/8 supuni ya supuni pansi
- Zosankha: Dash ya cayenne
Momwe Mungapangire Izo
- Chotsani uvuni ku 375 ° F. Pukutani nkhukuzo, kuzikankhira iwo, ndi kuziyika pansalu imodzi yokha pa thasu yoyera ya khitchini kapena zigawo za mapepala. Apatseni ngati wouma ngati n'kotheka - ngakhalenso muwasiye kuti azikhala mowa, ngati mukufuna.
- Tumizani nkhuku ku mbale yamkati. Ikani mafuta ndi kuwaponya nkhuku kuti muwaveke mofanana ndi mafuta. Fukani ndi mchere ndi zina mwa zonunkhira zomwe mumasankha kuzigwiritsa ntchito, komanso, tumizani nkhuku kuti zivale mofanana.
- Tumizani nkhuku ku pepala lophika ndi kufalitsa limodzi limodzi (mukhoza kuyika pepala lophika ndi chidutswa cha pepala kuti ziyeretsedwe mosavuta, ngati mukufuna). Kuphika mpaka utawunikira ndi ukutala kapena pafupi mphindi 45. Mumafuna kuti iwo azisungidwa ndi omangidwa kotero kuti azikhala ndi zowawa zinazake.
- Mulole nkhukuzi zizizizira pang'ono musanayambe kutumikira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 253 |
| Mafuta Onse | 5 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 470 mg |
| Zakudya | 40 g |
| Matenda a Zakudya | 9 g |
| Mapuloteni | 13 g |