Titha kale kumva anthu akuyamba kukuwa kuti: "Ziwati zotsekemera! Ndi chipongwe chotere pa chakudya chochepa kwambiri chama carb!
Inde, ndizovuta kwambiri kumenya nkhondo ndi china chilichonse monga momwe tingawonekerere, kotero sitiyesera kapena kupita mwakuya kwambiri pakadali pano. Inde, mbatata sizigwirizana ndi zakudya zilizonse zomwe zili ndi carb otsika kapena zakudya zochepa za kaboni.
Koma, mwachitsanzo, muli m'gawo lachitatu la zakudya zaku Atkins, ndiye kuti izi sizingakhudze thupi.
Ziwiya zophikira kukhitchini
- sikelo yaukitchini waluso;
- mbale;
- chosakanizira;
- kudula bolodi;
- poto wowotchera;
- skewing kapena mano;
- mpeni wakuthwa.
Zosakaniza
Mndandanda wazosakaniza
- 400 magalamu a champignons atsopano;
- 2 zingwe zazingwe;
- 6-8 magawo a jamoni;
- Supuni 3-4 zamkaka;
- pafupifupi 300 magalamu a mbatata;
- 200 magalamu a kirimu;
- 200 ml ya msuzi wamasamba;
- 1 tsabola wofiira;
- 1 clove wa adyo;
- Anyezi 1;
- 2 tomato;
- pafupifupi magalamu 400 a broccoli (atsopano kapena achisanu);
- Supuni 1 ya ufa wa paprika (kukoma kokoma);
- Supuni 1 ya basil;
- Supuni 1 oregano;
- Supuni 1 ya cayenne;
- Supuni 1 ya sinamoni;
- Supuni 1 nati:
- Supuni ziwiri za mafuta a kokonati;
- mchere ndi tsabola kulawa.
Zosakaniza ndi za 4 servings.
Kuphika
1.
Tsukani bowa pansi pamadzi oyera, pumani bwino ndikudula.
2.
Ngati munagula broccoli watsopano, muzimutsuka, chotsani tsinde ndikugawa mu inflorescence. Kenako wiritsani broccoli m'madzi otentha kwa pafupifupi mphindi ziwiri. Ngati mungagwiritse ntchito broccoli wokuzizira, mutha kudumpha sitepe iyi.
3.
Sendani mbewu ndi filimu. Kenako kudula mu cubes. Muzimutsuka phwetekere ndi kudula mu cubes. Ikani zonse pambali.
4.
Sulutsani anyezi ndi adyo ndikudula mu miyala yayikulu. Ikani anyezi, adyo, tsabola ndi phwetekere mu blender ndikusakaniza mwamphamvu mpaka mitundu yambiri. Nyengo ndi basil, paprika (wokoma), oregano ndi tsabola wa cayenne, mchere ndi tsabola wapansi.
Itha kugwiritsidwa ntchito ngati msuzi wa phwetekere
5.
Tsopano tengani sing'anga yophika ndi madzi ndi kuwira. Sulutsani mbatata ndikudula ma cubes akulu. Wiritsani mpaka wachifundo.
6.
Pakadali pano, kudula schnitzel ya Turkey pakati ndikukulunga mu jamon. Gwiritsani ntchito ma skewing kapena ma dzino kuti muteteze.
Zonunkhira za turkey
7.
Mwachangu bowa mu poto, ndiye nyengo ndi mchere ndi tsabola ndi kutsanulira msuzi wa masamba ndi zonona. Muziyambitsa mu msuzi wophika wa tomato ndi tsabola, onjezerani broccoli ndikusiyira kutentha pang'ono.
8.
Mwachangu ndi schnitzel mbali zonse ziwiri mu chiwaya ndi mafuta a kokonati.
9.
Pamene mbatata zotsekemera zophika, kukhetsa madziwo ndi kuyima. Onjezani supuni ya mafuta a kokonati, malinga ndi kufunikira kwake, mkaka pang'ono. Pakani osakaniza mu blender. Onjezani sinamoni, nutmeg ndi mchere pang'ono.
10.
Tumikirani ndikudalitsa chilichonse pa mbale. Chakudya chabwino cha banja lonse!
