Chowoneka mosiyana ndi ichi ndiosangalatsa. Zikondamoyo zimatha kukhala zotsekemera kapena zowoneka bwino, zimatha kufalitsa ndi chilichonse - chilichonse chili monga momwe mumafunira.
Mbaleyi ndi yangwiro nthawi iliyonse yamasiku. Chakudya cham'mawa - zikondamoyo zokoma, chakudya chamadzulo kapena chamadzulo - chamtima ngati chakudya. Patsikuli, tikukulimbikitsani kuti muyesere kwathu kaphikidwe kakang'ono kamoto ndi masamba ambiri!
Zosakaniza
- Mazira 6;
- Selari, 0,15 kg .;
- Kaloti, 0,1 kg .;
- Tsabola wokoma ndi tchizi cha grated Emmental, 0,5 kg iliyonse.;
- Tomato wowonda (1 angathe), 0,25 kg .;
- Yogati yachi Greek, 0,15 kg .;
- Coconut ufa, 20 gr .;
- Husk wa mbewu za psyllium, 15 gr .;
- Mafuta a kokonati ndi oregano, supuni 1 iliyonse;
- Paprika, supuni 1 imodzi;
- Mchere ndi tsabola kuti mulawe.
Kuchuluka kwa zosakaniza zoperekera 4
Mtengo wazakudya
Mtengo woyenera wathanzi pa 0,5 kg. malonda ndi:
Kcal | kj | Zakudya zomanga thupi | Mafuta | Agologolo |
124 | 518 | 3,6 gr. | 8,5 g | 8.2 gr. |
Chinsinsi cha makanema
Njira zophikira
- Choyamba muyenera kusanja masamba. Kusenda kaloti ndi udzu winawake, kudula ang'onoang'ono. Sambani tsabola wokoma, gawani tsinde ndi mbewu ndikudula ang'onoang'ono.
- Thirani mafuta a kokonati mu poto ndikuwotcha kaloti ndi udzu winawake, wosangalatsa nthawi zina. Onjezani tsabola wotsekemera pambuyo pake ndikusakaniza masamba osakaniza pang'ono.
- Onjezani tomato wophika ndi msuzi ku misa kuchokera pa ndime 2, wogawanika poto. Masamba a masamba ndi paprika, oregano, mchere ndi tsabola kuti mulawe. Sakanizani zonse zosakaniza bwino ndikusiya kuti ziwiritse.
- Masamba akayamba kukonzeka, achotseni kutentha.
- Tsopano ndi nthawi yoti zikondamoyo zithe. Phwanyani mazira mu mbale yayikulu, onjezerani yogati yachi Greek, mankhusu a mbewu za psyllium ndi ufa wa kokonati, pogwiritsa ntchito chosakanizira pamanja, bweretsani zosakaniza ndi mtanda. Tsitsani tchizi cha Emmental pansi pa mtanda ndi supuni.
- Tengani poto wokazinga wosaphika ndodo ndikutsanulira mitsuko iwiri yonse itatu ya zikondamoyo. Kuphika mbali zonse mpaka golide. Kuyesaku kuyenera kukhala okwanira ma pancake 4 otsika.
- Ikani zikondamoyo pa mbale, ikani masamba kumtunda (pafupifupi gawo limodzi mwa magawo atatu a chiwerengero chawo), kenako pancake ina, etc. Chifukwa chake timalandira nsanja ya zikondamoyo zotsika.
- Dulani mbalezo mzidutswa, monga mkate. Zabwino!