Ndani amene sindimawadziwa - tsabola wokhathamira yemwe amayi amakhala wokondwa kupereka. Kenako nyembazo zidadzazidwa makamaka ndi nyama yopukusidwa, yomwe mosakayikira inali yokoma kwambiri, koma masamba athanzi amatha kuyikitsidwa ndi china chake 🙂
Tsabola wathu wotsika mtengo amakhala ndi tchizi chamtima wokoma ndi zonunkhira za arugula ndipo nthawi yomweyo mulibe nyama. Kukhazikika pang'ono kumawonjezera kukwanira pachakudya chamoto chochepa ichi. Ndipo yophika ndi kutumphuka kwa tchizi, ndiyabwino
Ndipo tsopano tikufunirani nthawi yosangalatsa. Andy ndi Diana.
Zosakaniza
- Tsabola 4 (mtundu uliwonse);
- 3 cloves wa adyo;
- Tsabola 1 tsabola
- 100 g wa tomato owuma;
- 200 g wa tchizi zofewa;
- 200 g wowawasa zonona;
- 100 g ya grated emmental kapena tchizi ofanana;
- 50 g wa arugula;
- 5 mapesi a marjoram atsopano;
- Supuni 1 imodzi ya pinki paprika;
- mchere wamchere kuti mulawe;
- mafuta a azitona pokazinga.
Kuchuluka kwa zosakaniza pa Chinsinsi cha Carb chotsika ndi ma servings anayi.
Zimatenga pafupifupi mphindi 20 kukonzekera zosakaniza. Onjezani mphindi zina 10 pakubzala ndi pafupifupi mphindi 30 kuphika.
Mtengo wazakudya
Zakudya zopatsa thanzi ndizofanana ndipo zimawonetsedwa pa 100 g ya chakudya chochepa kwambiri.
| kcal | kj | Zakudya zomanga thupi | Mafuta | Agologolo |
| 155 | 649 | 4,9 g | 11.9 g | 6.3 g |
Chinsinsi cha makanema
Njira yophika
Zosakaniza
1.
Sambani tsabola ndikudula gawo lalikulu la pod - "kapu". Chotsani mbewu ndi mitsempha yopepuka pamatumba Dulani mapesi kuchokera m'matumba ndikudula mzere mu ma cubes.
Poto wopangidwa wopanda mbewu
2.
Sulutsani ma adyo a adyo, kuwaza osakaniza ndi miyala. Tsukani tsabola Tomato wouma amayeneranso kudulidwa.
3.
Wotani mafuta a azitona mu poto ndikuwotcha zing'onozozo zowolazo, kenako tsabola. Tsopano onjezerani miyala ndi adyo palimodzi.
Fry tsabola
4.
Pamene masamba ali okazinga, onjezani uvuniyo kuti ufike ku 180 ° C mu mawonekedwe apamwamba komanso otentha. Pakati, mutha kutsuka arugula ndikusamba madzi kuchokera pamenepo. Komanso, sambani marjoramu ndikuchotsa masamba kuchokera ku zimayambira. Gawo tchizi chofewa.
Tchizi chosankhidwa bwino
5.
Mu mbale yayikulu, ikani wowawasa zonona ndi tchizi wokongoletsa. Ndipo onjezerani arugula, tomato wouma, marjoramu watsopano ndi masamba osenda bwino kuchokera pan. Sakanizani zonse.
Zinthu
Nyengo yodzazidwa ndi nthaka paprika ndi mchere wamchere kuti mulawe. Sakanizani chilichonse, bwino ndi manja anu, ndipo mudzaze ndi zodzaza tsabola zinayi.
Matumba okhathamira
6.
Ikani zidutswa zosanja pamoto wowaza ndi kuwaza ndi tchizi cha grment ya Emmental kapena chilichonse chomwe mungasankhe. Ikani mu uvuni kwa mphindi 30 kuphika. Saladi ndi abwino kwa zokongoletsa ndi tsabola utoto wa mbuzi tchizi. Zabwino.
Tsabola wokoma wopaka tchizi
