Saladi ya utawaleza - Chinsinsi chophweka ndi chithunzi, momwe mungaphike bwino * Crossfit

Tomato wa Cherry - 4-5 ma PC.
Apple (wachikaso kapena wofiira) - 1 pc.
Arugula - gulu limodzi
Kukula kwa nkhuku - ma PC 1-2.
Ndimu - ma PC 0,5.
Parsley - 2 nthambi
Kaloti - 1 pc.
Anyezi (wofiirira) - 1 pc.
Zolemba - 1 pc.
Yogurt yachilengedwe - 100-150 g
Mchere ndi tsabola wakuda kuti mulawe

Mapuloteni 6.7 g
Mafuta 2.6 g
Zakudya 5.5 g

Takukonzerani njira yophweka yapa pang'onopang'ono ya saladi yokoma ya utawaleza, yomwe mungatenge mosavuta kupita nayo ku pikisiki kapena kukagwira ntchito, komanso kukonzekera tchuthi ndikukumana ndi alendo.

Kutumikira Pachidebe: Kutumikira 2.

Gawo ndi tsatane malangizo

Msuzi wa masamba obiriwira "Utawaleza" ndikuwonjezera mawere a nkhuku ndi chakudya chokoma, chomwe chimaphatikizapo kaloti, anyezi wofiirira, arugula, tomato wa chitumbuwa ndi apulo wowutsa mudyo. Saladi wavala ndi zovala zachilendo zopangidwa motengera yoghurt wachilengedwe (wopanga kapena wogulitsa) ndikuwonjezera avocado ndi mandimu.

Chakudyacho sichimangokhala chokoma komanso chokongola kwambiri. Itha kutumikiridwa tchuthi monga tsiku lobadwa kapena Isitala, kapena kudyedwa tsiku lililonse la sabata. Kupanga saladi wapakale ndi nyama kunyumba ndikosavuta ngati mugwiritsa ntchito njira yosavuta yomwe yafotokozedwa pansipa ndi chithunzi.

Gawo 1

Gawo loyamba ndikukonzekera nkhuku. Tengani nyamayo, itsukeni pansi pamadzi, chepetsani mitsempha ndi magawo amafuta. Nkhuku ikhoza kukonzekera m'njira ziwiri: wiritsani m'madzi amchere kapena muphike mu uvuni mu zojambulazo. Kenako, fillet itakhazikika, iyenera kudulidwa mzidutswa tating'ono pafupifupi 1 sentimita imodzi.

Pofuna kuti fillet ikhale yowutsa mudyo, ndikofunikira kusiya nyama kuti iziziziritsa msuzi kapena zojambulazo.

Gawo 2

Sambani apulo, dulani zipatsozo pakati, chotsani pachimake ndikudula theka la zipatsozo mu magawo oonda. Peel anyezi wofiirira anyezi, nadzatsuka pansi pa madzi ndi kudula masamba mu magawo omwewo monga apulo. Sambani kaloti, peel ndi kabati pa coarse grater. Sambani tomato yamatcheri, dulani pakati ndikudula tsinde.

Gawo 3

Tsopano muyenera kupanga saladi kuvala. Kuti muchite izi, muyenera kutenga chosakanizira ndi kuyikamo kuchuluka kwa yogati wachilengedwe yemwe akuwonetsedwa mu zosakaniza, peyala ndi mapeyala odulidwa, ndikufinya msuziwo theka la mandimu (onetsetsani kuti mbewu sizikugwa). Gwirani zomwe zili mkati mpaka zosalala.

Gawo 4

Kuti mupange saladi wosalala, muyenera kutenga chidebe chokhala ndi makoma okwera (makamaka owonekera). Mabanki ndiabwino paulendo. Ikani chovalacho pansi pa mbale.

Gawo 5

Ikani anyezi wofiirira pamwamba pa chovalacho. Kuchuluka kwa zinthuzo ndikokwanira magawo awiri, motero, gawani zosakaniza zonse chimodzimodzi.

Gawo 6

Ngati mukupanga saladi kuti mupite nayo kwinakwake, ndiye kuti mtsogolomo simukuyenera kuvala masanjidwewo ndi mavalidwe, apo ayi gawo lililonse liyenera kuthiridwa mafuta. Ikani magawo achikasu apulo ndi magawo a phwetekere wa chitumbuwa pamwamba pa anyezi.

Gawo 7

Sambani arugula, dulani madzi owonjezera, chotsani zowonongeka m'munsi mwa tsamba. Tengani zitsamba ndi manja anu kapena ikani gawo lotsatira, kenako ndikuwaza kaloti grated pamwamba.

Gawo 8

Onjezani arugula wina ndikumaliza ndi nkhuku yodulidwa. Ngati pali saladi wambiri, ndipo idutsa kale makoma a chidebecho, ndiye kuti imatha kupendekeka pang'ono, koma osachulukitsa kuti tomato asaphulike.

Gawo 9

Sambani tsamba la parsley, chotsani zimayikika ndi kuyika pamwamba pa mbale ngati chokongoletsera. Zakudya zokoma, zowala bwino za utawaleza, zokonzedwa kunyumba ndikuwonjezera kaloti ndi nyama malinga ndi njira yophweka ndi chithunzi, zakonzeka. Kutumikira chilled. Sangalatsidwani ndi chakudya chanu!