Chimodzi mwa masamba abwino kwambiri azakudya zamafuta ochepa ndi zukini. Izi zimapezeka paliponse ndipo zimaphatikizana ndi chilichonse.
Mu Chinsinsi ichi, tinawonjezera quinoa, amondi ndi tchizi ku zukini ndi kuphika mu uvuni. Quinoa wophika amakhala ndi mafuta pafupifupi 16 g pa ma gramu 100, motero ndi malo abwino kwambiri opangira zinthu za tirigu, mwachitsanzo, ophika ndi 25 g yamafuta kapena mpunga wophika ndi 28 g wamafuta.
Mwa njira, mbaleyo imakonzedwa yopanda nyama, motero ndi yoyenera kwa azungu.
Ziwiya zophikira kukhitchini
- Poto wa granite;
- Mulingo wapa khitchini waluso;
- Bowl;
- Mpeni wakuthwa;
- Kudula bolodi;
- Zakudya zophika.
Zosakaniza
- 4 zukini;
- 80 magalamu a quinoa;
- 200 ml ya msuzi wamasamba;
- 200 gm ya tchizi zopangidwa tokha (feta);
- 50 magalamu a ma amondi osankhidwa;
- 25 magalamu a mtedza wa paini;
- Supuni 1 ya mafuta;
- Supuni 1/2 ya zira;
- 1/2 supuni ya pansi coriander;
- Supuni 1 ya sage;
- tsabola;
- mchere.
Zosakaniza ndi za 2 servings.
Kuphika
1.
Sambani quinoa bwinobwino pansi pa madzi ozizira mu sieve yabwino. Tenthetsani zamasamba mumphika wochepa ndikuwonjezera phala. Lolani kuti ivume pang'ono, ndiye kuti muzimitsa kutentha ndikuwutupa kwa mphindi 5. Moyenera, quinoa amayenera kuyamwa madzi onse. Chotsani poto mu chitofu ndikuyika pambali.
2.
Sambani zukini bwino ndikuchotsa phesi. Dulani pamwamba pamasamba ndi mpeni wakuthwa. Kudzazidwa kumayenera kuyenerana ndi recess.
Gawo lokonzedwa la zukini silifunikiranso kuphika. Mutha kuphika zidutswazo mu poto ndikudya ngati appetizer.
3.
Tenthetsani madzi ambiri ndi uzitsine mchere wambiri mu sucepan ndikuphika zukini kwa mphindi 7-8. Ngati mukufuna, muthanso kugwiritsa ntchito msuzi wa masamba m'malo mwa madzi. Kenako chotsani masamba onsewo m'madzi, kukhetsa madzi ndi malo omwe amaphika.
4.
Preheat uvuni mpaka madigiri 200 mu kutentha kochepa / kochepa. Tengani poto yopanda ndodo ndi mwachangu mtedza wamphini ndi ma amondi, kuyambitsa pafupipafupi. Mtedza umatha mwachangu mwachangu, choncho samalani kuti musawotche.
5.
Ikani tchizi chopangidwa ndi tating'onoting'ono tating'ono ting'ono ndikuyika mbale. Onjezani quinoa, mtedza wa paini wokazinga ndi ma amondi. Nyengo ndi mbewu zonyamula, coriander ufa, sage, mchere ndi tsabola kuti mulawe. Sakanizani ndi mafuta a azitona - kudzaza kuli bwino. Fesani osakaniza chimodzimodzi pa zukini ndi supuni.
6.
Ikani mbaleyo mu uvuni kwa mphindi 25. Zabwino!
